Hi Everyone! The most important thing that I found successful for me was to ONLY do this deep stretching after a full workout when my tissue temperature is hot. I don't think 5 minute warm ups are sufficient for a deep stretch program.
So after a solid workout (any kind, not only kickbox) if I have time, I add on 20 minutes of stretching. My muscles seem to open up to a whole new level when I am this warmed up. I also LOVE the feeling of this stretch after being so tired and ready to cool down. It’s very calming.
Some stretches I do are either classic athletic stretch or some pilates or yoga type stretches or even rehab stretches that I was given in therapy for my ACL reconstruction.
It is so hard to describe stretches. I will list a few of them and tell you that I have my best success when I inhale deeply with a relaxed muscle and then while exhaling, I put a little effort behind the stretch holding the stretch about 10 seconds in its furthest borderline comfortable position. Then inhale again and exhale while putting a little more effort behind the stretch and holding it(the stretch not my breath) for about 15 to 20 seconds. Then I would do it one last time and hold it for 20 to 30 seconds.
Doing this definitely takes some time and patience so I only do it when I know I will have the time to give instead of rushing through it. I find I enjoy these stretch sessions most after a spinning or running workout. I would love to do them after my scheduled kickbox workout but I don't have 20 or 30 minutes extra to do them with the class.
The stretches I do are:
Hip Flexor Stretch: The classic stretch that I do in my most of my videos with the front leg bent while leaning forward and gently pressing my weight down into the back leg feeling the back legs hip flexor opening up.
A Forward Bend pressing into a wall:
Exhale forward bending into wall. Align your feet under each hip keeping your hands level with your hips, shoulder width apart. Inhale lifting the sit bones. Exhale lengthening elbows, arms, shoulders ribs, spine & sit bones.
Triangle Pose: Hard to describe but your legs separate about 4 feet apart (front to back split stance). Bend your right knee to a 90º bend, keep left foot slightly turned inwards instead of facing to the side. Inhale and lift your torso to extend your spine. Exhale and bend sideways so that your upper torso is over your legs.
Downward Facing Dog which I have done in my stretches in the past videos.
Extended Childs Pose and Childs Pose….again in my later videos. The version I like most is Childs Pose where I have the palms facing the ceiling and down by your feet. Your head resting on the floor. I love how my spine opens up while my shoulders fall limp to the front. Extended Childs Pose is where the arms extend forward.
Inner Thigh Stretch: Sitting up straight on the floor and placing the soles of your feet together in front of you. Now wrap your hands around your ankles and gently push down on your thighs with your elbows. Let gravity and the weight of your elbows gently open your thighs.
Twist and look over the opposite shoulder stretch: Sit on the floor with your right leg in front of you and your left leg bent, left foot flat on the floor on the outside of your right knee. Place your left hand behind you and twist at your waist away from your knee with your right arm placed and pressing on the outside of your left knee. Repeat on the other side.
The stretch in my later videos where I have you seated upright with the right leg bent with the right heel in the groin area while the left leg is extended back behind you.
Hamstring Stretch with a band. While lying on your back, keep your right leg straight on the floor and hug your left knee to your chest. Loop a band around the ball of your left foot. Straighten your left leg and gently pull on the band so the foot comes over your chest or head. (If your lower back tightens and arches as you raise your left leg, bend your right knee and rest the right foot on the floor.). I also combine an inner thigh stretch with this gently pulling on the band while letting your left leg lower down to the outside. Then switch hands and lower the leg toward the inside to stretch the outer hip. You don't want to touch the foot to the floor since this would lift the other leg off the floor. Go down as far as you comfortably can feeling the stretch in your outer hip area.
The classic hamstring stretch (right leg extended forward while the left foot is bent in facing your right knee) and classic standing quad stretch where you bend your right foot up behind you and hold it with your right while the left arm extends out in front for balance.
Classic calf stretch too.
I think I mentioned them all….good luck!
Thanks so much!
