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Our work indicates that a static stretching program undertaken for a minimum of 4 weeks (6-8) can result in significant gains in flexibility (from 5 to 16 degrees of joint range of motion [7,8)]), so long as it is undertaken on at least 3 to 5 days per week (57,9), with each static stretch being held to a maximal tolerable limit for 30 seconds (5-7), over 1 to 3 sets (5, 7-9), with 1 to 4 stretching exercises performed for each muscle group (7). Example stretching program Ok, its time to apply everything weve learned up to now. I want to give you an example of a program that I designed for a fighter a few years back. The main of this program was to improve lower body joint range of motion, particularly around the hips, to enable the fighter to perform a wider range of techniques, particularly the high kick.
The stretching program Perform the following stretches, in this order. Hold each stretch to a maximal tolerable point, but you should not experience pain, and be sure to follow the instructions in the image.
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Ok, thats it. I hope you got some use out of this post. Id love to provide you with stretching programs for every joint, but theres not enough time in the day. Its up to you to figure out what muscle groups that you need to stretch, and the exercises, Ive provided you with the rest; the program details. Id love to hear your feedback on this post, so please leave a comment, and if youve found the article useful, share it with your friends and training partners. Best, Dr. Jason Gillis References 1. Thompson, Gordon & Pescatello (2010) In: Edited by Thompson, Gordon, Pescatello, th (8 ed.) (p.60 to 104). Baltimore, USA: Lippincott Williams & Wilkins. Weppler, Magnusson (2010) Physical Therapy, 90(3), 438-449.
With advanced scientific training in human applied physiology and training methodology, and a background in mixed martial arts, Dr Jason Gillis understands the demands of MMA and has the background to help you improve your performance in the cage. Check out his full bio and find other articles here http://mmatrainingbible.com/bio/.
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