MMA training requires practice and a combination of skills, strength and flexibility. All of this works simultaneously to deliver high kicks and splits. However, high kicks and splits are highly dependent on your muscle flexibility. So, as a martial artist, you need to constantly work on your flexibility and train for combination drills.
Flexibility is extremely important for dancers, trainers and people in general fitness, not only in martial arts.
Using a flexibility training tool such as a leg stretcher helps you deliver powerful high kicks and execute elegant, smooth splits. Incorporating a stretching routine with this tool targets your deep muscles, improving joint mobility and overall flexibility.
The enhanced flexibility of an MMA artist is not only limited to delivering high kicks but also impacts injury recovery rate and range of motion. Additionally, this also protects fighters from developing injuries while improving power and precision.
Leg stretchers open muscles and relax them, ultimately increasing an athlete’s body flexibility. So, start training with a leg stretcher today if you want to deliver high kicks with maximum power without getting hurt.
Read this blog to the end to learn how leg stretchers can help you unlock the maximum level of flexibility so that you can show your best performance in the ring.
Related article: Step By Step Guide To Use Of Leg Stretcher
Why Flexibility Matters in Martial Arts and Fitness
Martial arts demand a solid combination of power, precision, agility and strength. Many fighters spend hours training with their coaches, practising training drills and sparring sessions, but they often overlook an important component of success: flexibility training.
For martial artists, it is vital to achieve maximum flexibility with regular stretching exercises.
The flexibility and mobility aid in delivering high kicks, but the benefits are not limited to this. The martial arts flexibility routines unlock various other benefits for athlete’s performance.
Faster Recovery, Injury Prevention
A flexible body is less subjected to injuries. MMA is a lethal sport which puts trainers and coaches at risk of developing sprains, muscle injuries, etc. However, spending sufficient time in stretching routines improves muscle elasticity, which means they can absorb the impact of sprain, keeping them safe from injuries. The increased flexibility of muscles makes them resistant to traumas, and this way, if you develop an injury, you can recover faster. The stretching routine also improves post-workout muscle soreness; the artist can return to training without pain or tiredness.
Related article: Protecting Gains: Strategies Against 7 Common Workout Injuries
Better Range of Motion
Martial arts require dynamic and swift movements and good decision-making capabilities. The artist has to deliver fast kicks and execute the movement efficiently. Regular stretching routines in a gym improve the range of motion while inhibiting injuries. An athlete’s body flexibility enables them to perform techniques with fluidity, power and precision.
Optimised Techniques
In martial arts, the artist has to deliver high kicks with accurate precision. No matter what their style is, they need a combination of flexibility and strength for that. With proper flexibility routines that target the glutes, hamstrings and hip joints, the artist can deliver head-level kicks. Joint flexibility allows you to optimise your techniques without putting you at risk of injuries.
Better Mental Focus
Stretching gives athletes mental clarity and improves their focus. Regularly engaging in a stretching routine benefits the body and the mind. Martial arts also require high attention and focus to land precise kicks and attacks. A dynamic training routine of martial artists includes various stretching routines to unwind the mind for better clarity and focus. It is a mindful practice that reduces stress while developing mental resilience to stay calm and focused during high-pressure situations.
Related article: The Mental Game: How to Develop Mental Toughness in Kickboxing
Overview of Leg Stretchers and Flexibility Training Tools
The leg stretching equipment gives deep muscle relaxation and unties the knots in the muscles. Regular flexibility practices without any equipment also help in relaxing the muscles, but to achieve a greater level of stretch, consider adding this tool.
Leg stretchers come in various types, including mechanical, manual and assisted. A manual stretcher comes with a strap and allows you to adjust the level according to your comfort. Mechanical stretchers have adjustable frames and straps and a system of pulleys and levers for a deep stretch. The assisted leg stretchers have two straps and require a coach. The coach applies force, which gives a deeper stretch.
Stretching machines benefit athletes, but anyone who wants to improve their flexibility while reducing the risk of injuries can use a leg stretcher in their stretching routine. Athletes and martial artists must do their stretching exercises with a leg stretcher, as it lengthens the muscles with slow and controlled movements that, over time, improve flexibility.
To use a leg stretcher, you need to set it up properly. Make sure your posture is correct, your core is engaged and the straps are adjusted according to your body type. Once you reach your desired tension level, hold the position for at least 30 seconds to one minute, then release it slowly.
Remember to stretch in a controlled and slow manner.
Related article: How to Safely Increase Flexibility Through Stretching
Benefits of Leg Stretchers
A leg stretcher is an advanced training tool for martial artists, athletes, dancers and fitness enthusiasts. Using it properly and with a coach can help you to dig maximum benefits out of it.
A Deeper Muscle Relaxation
The leg stretcher benefits everyone by providing deeper muscle relaxation. Adjusting the straps according to your convenience engages more muscle groups and relieves tension. Better muscle relaxation after training or any other activity improves your flexibility and mobility and strengthens your joints.
Post-workout Recovery
The leg stretcher is a versatile tool for post-workout stretches. After a tough lower body workout, your body is looking for deeper relaxation, and using a leg stretcher effectively delivers this.
Faster Split Progression
It is a good split training device that helps athletes improve their splits. Since the different tension levels engage more muscle groups in stretching exercises for splits and enhance relaxation, an athlete can develop flexibility, which ultimately will help to execute a graceful split.
Improves Athletes Techniques
Leg stretchers improve the mobility of hip and knee joints, eventually making high-kick training extremely effective. The greater an athlete’s flexibility, the better he will perform in his training.
Better Posture
Stretching with a leg stretcher forces you to engage your core muscles, gradually improving your posture. The improved spinal alignment makes standing up and sitting easy.
Diverse Training Tool
Leg stretchers can also be used in yoga sessions. They are a diverse training tool that effectively enhances leg flexibility, making your yoga practice effective and healthy.
Related article: How Yoga Can Enhance Your Overall Fitness and Wellbeing
Easy To Use
Leg stretchers have adjustable straps that you can fit according to your comfort. You can adjust the tension level by gripping the strap at your desired level.
Key Features to Look for in a Leg Stretcher
When purchasing a leg stretcher, it is extremely important to consider your goals and needs. Investing in a stretcher that offers varying levels of tension is essential for athletes. Following are some of the key features that you need to look at.
Adjustability
Adjustability is an essential factor that you should never overlook. If your goal is muscle stretching for high kicks, then get equipment that allows you to practice with varying tension levels. In this way, you progressively develop flexibility and deliver high kicks in your training.
Durability and Comfort
A durable leg stretcher will last you a lifetime. Durability is also important as it guarantees that you are practising under safe conditions without harming yourself. Another factor you need to consider is the leg stretcher’s comfort. Flexible and comfortable materials feel soft on the skin yet give a deeper relaxation.
Portability
As a martial artist, you might have to travel to different places, which means carrying your equipment with you. That is why you should look at stretchers, which are portable and can be carried easily.
Safety Features
The leg stretchers with adjustable loops allow you to practice every move safely. The varying levels allow you to apply the force that your muscles can easily wear.
Stretching Techniques and Exercises for High Kicks and Splits
If your goal is improving split flexibility or delivering high kicks, the following detailed stretching routine can help.
Warm-Up
Before any type of training, exercise, or stretching routine, it is highly recommended to warm up your muscles. A proper warm-up that focuses on mobility and strength and prepares your muscles for the workout. The routine also stretches your muscles and reduces your chances of injury. Here is a sample warm-up routine that you can do before your stretching exercises:
- Alternate Leg Swings: Do 12 reps on each side.
- Lunge: Do alternating lunges for a minute.
- Good Mornings: Activate your lower body muscles by doing ten reps of good morning.
- Inchworms: Spend a minute doing inchworms for a full-body warm-up.
- Neck Rolls: Do clockwise and anticlockwise neck rotations.
- Arm Circles: Do 20 arm circles together.
- Light Marching: Do light marching for one minute.
Make sure that you are doing your warm-up in a controlled manner.
Split Flexibility Stretches
- V-stretch: The V-stretch helps stretch groin and leg muscles and prepares you for good kicks. It also works your muscles to do more advanced splits. Use the RDX leg stretching device for V-stretches, as it comes with a central bar and two leg extension bars with rubber foam grips.
- Side Splits: Use a bench or chair to do side splits. Spread your legs wide apart slowly for a deep stretch. Hold this position for at least 30 seconds, and do not bend your shoulders or torso.
- Front Splits: Position your one leg forward and the other leg extended back. You can use a leg stretcher and ask your coach to extend your back leg. Focus on your flexibility and hold this for 30 seconds. Do it on each side.
Stretching For High Kicks
- Lunge with Hip Flexor Stretch: Targeting your hip flexor with a deep stretch helps in back and front kicks. Step your left foot forward and bend your left knee to a 90-degree angle, keeping your right leg straight behind you. Place your hands on your left knee and push your hips forward, feeling a stretch in your right hip flexor. Hold the stretch for 10–30 seconds.
- Seated Hamstring Stretch: To perform this stretch, sit on the ground and extend your legs forward. Try reaching your toes with both hands and keeping your back straight. Hold this stretch for 30 seconds, and then release slowly. This stretch targets your hamstrings, which helps you extend your legs during kicks.
- Seated Straddle Stretch: Sit on the ground and spread your legs in a V shape. Reach forward with both hands to touch your toes. The seated straddle stretch targets your adductors, which helps in delivering the sidekick.
- Standing Quadriceps Stretch: Stand with your feet hip-width apart and bring your heel towards your glutes. Reach back to hold your left ankle with your left hand and pull your heel towards your glutes to feel a stretch in your quadriceps. Use an RDX leg and foot stretcher for a deeper stretch.
Common Mistakes to Avoid
When doing stretching exercises, listen to your body, and if you feel any discomfort, release the pose slowly. You can also use other equipment, like yoga blocks, to support your knees. Stretching should feel good and not tiring. If you overexert yourself, you do more harm than good.
Try to fix your stretching routine timing and use flexibility gear for athletes to ensure safety.
Post-stretch Cool Down
After you are done with your practice, give 2–3 minutes to cool down your body.
- Child Pose: Go to child pose for a minute.
- Cat and Cow: Do cat and cow stretches for 30 seconds.
- Standing Stretch: Stand straight and then come forward to relax posterior chain muscles.
- Deep Breathing: Do one minute of deep breathing exercises.
Related article: 5 Best Flexibility Exercises For Boxers
Leg Stretchers for Specific Training Needs
Different training requires varying levels and intensity of stretches for maximum results.
Martial Arts
Stretching for kickboxing and MMA requires focusing on high kicks and developing strong mobility. Proper stretching also reduces the risk of injuries and improves mental focus. Using a leg stretcher activates muscles in deeper muscles.
Dance and Gymnastics
Dancers and gymnasts require a good stretching routine. A leg stretcher helps lengthen muscles, improve range of motion and increase blood circulation, which helps them execute moves gracefully and fluidly.
Kickboxing and Combat Sports
Stretching with a leg stretcher improves leg flexibility in athletes, helping them improve their footwork and deliver better strikes. The split progression tools also improve the range of motion while bringing comfort to them.
General Fitness
Doing your post-workout stretches with a leg stretcher lengthens muscles and gives a relaxing feeling. It is a great tool that can be helpful in yoga and cool-down routines.
Related article: The Benefits of Incorporating Yoga into Your Daily Routine
Choosing the Right Leg Stretcher for Your Goals
Beginners should invest in budget-friendly and easy-to-use options. Look for a leg stretcher with multiple straps so that you can adjust it according to your comfort. A professional-grade leg stretcher is best for athletes who need enhanced muscle strength.
For example, mechanical stretchers with fixed pulley systems will work great for them.The RDX leg stretchers are built with ultimate durability and reinforced stitching, which makes your sessions comfortable and effective. It comes with multiple nylon loops so that you can hold it conveniently and do stretches on your own. The premium fabric gives this stretcher the strongest durability, and the light yet optimal padding gives it a perfectly smooth surface.
Conclusion
A martial artist has to deliver strong, high kicks, and without flexibility, it is difficult. Investing time in stretching routines helps athletes deliver high kicks and execute splits effectively. Using a leg stretcher in your training routines improves range of motion, keeps athletes safe from developing injuries, reduces recovery time and muscle soreness, and increases flexibility.
Better flexibility in athletes also impacts their overall performance. If your goal is to perfect your split and do high kicks in the ring, then incorporate stretches into your training routine.
Get a premium leg stretcher and unlock your flexibility effectively.
