Muay Thai Stretching routine .pdf [2022]

Daily Stretching Routine for Muay Thai

pdf can be downloaded near the bottom…

To build dynamic flexibility, you will need to stretch dynamically with ballistic stretches such as leg swings.

Note that the risk of injury is quite high when compared to static stretching.

To mitigate the risk of injury, make sure you get as warm as possible.

Go for a run, have a hot bath, do whatever you need to do to raise your muscle temperature. Chewing ginger actually helps quite a bit!

Daily Stretching Routine Muay Thai

  • Cossack Squats x 20
  • Sumo Squats x 20
  • Reverse Lunges x 10 each leg
  • Leg swings – front to back x 10 each leg
  • Leg swings – side to side x 10 each leg
  • Side kicks x 10 each side
  • Front kicks x 10 each side
  • Head kick Roundhouse x 5 each side
  • Dummy roundhouse into Front kick x 5 each side

Download the Routine by clicking the “Download” button:

Cossack Squat

Cossack Squat

Sumo Squat

Sumo Squat (Dumbbells not necessary!)

Reverse Lunge

Reverse Lunge

Here’s an infographic about the SAID principle – Specific Adaptations to Imposed Demands.

This is important to keep in mind when designing a training programme for Muay Thai

mma infographic

Just to emphasise how effective it is to get hot before you stretch – I’ve been doing yoga in the bath – you can stretch much further and the risk of injury is greatly reduced. My progress has been increased/accelerated massively with hot yoga at home.

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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