MMA Training Cool-down Stretches
Cool down stretches are needed after every MMA workout. Unfortunately, the same person who preaches preliminary warm-up the loudest is often the same
person who will finish a workout abruptly and leaves without stretching. The importance of the after-workout cool down period is simply not as
well-recognized as it should be. Stretches have many advantages and are easy to do after a MMA workout.
1. Just like warm-up before an MMA workout can prevent injuries during a workout, stretches can prevent injuries following workouts.
If you quit at the height of your workout effort, it is all too easy to twist a muscle the wrong way. Joints are also susceptible because the muscles
are in a weakened and stiff state so that they do not provide the flexible support and range of motion needed for everyday functioning. You can also
overextend a muscle that is in a bunched-up tight condition if you do not stretch out after a workout. The back is particularly vulnerable to twisting
and overextending after heavy workout if it is not properly cooled down.
2. Stretching speeds up recovery time after a Mixed Martial Arts
The movements you have been practicing will not only tighten the muscles, but they will deprive them of new, fresh blood. When you stretch, you send
increased blood flow directly to your muscles. This helps them grow bigger as well, which is especially important if you are in the hypertrophy phase
of a periodization program. The blood flow is extremely helpful at any time, though, to help your muscles recover and heal.
3. Stretching provides flexibility.
The best time to improve our flexibility is during the warm-up before and stretching time after the workout. This flexibility is especially good for
Mixed Martial Arts fighters because of the variety of movements done on the numerous different planes around the body. Whether you are doing stand-up
work or ground work, flexibility is a must.
1. Try the kneeling lunge. You might do the kneeling lunge at a steady pace for dynamic stretching during the pre-workout warm-up for MMA training. If you want to do a kneeling
lunge during the cool down, it is important to focus on the static stretching concept. Rather than moving into and out of position steadily as you do
in warm-up, hold the position. Go down into the position where you are kneeling with one leg, and then hold it for at least 15-20 seconds before you
change to the other leg.
2. Simple stretch and hold static stretches are the best post-workout.
If you have any doubts about form, it is a good idea to get an experienced Mixed Martial Arts coach or fighter to show you the best static stretches
for after your workout. However, the concept is simple enough. You simply extend the part of the body, whether it is a part of the arm, leg, neck,
chest or back where pressure will stretch it out. Then, apply a moderate amount of pressure with your hand and hold the position for 15-20 seconds.
You will come out of your stretching exercises rested, relaxed, and with your muscles prepared for functioning normally in the world around you.
Stretching is not just something extra you might do after a MMA workout; it is an essential part of the overall training session. It should never be