Boxing is a high-intensity workout that requires a lot of physical effort and endurance. After a heavy bag boxing fitness workout, it is essential to cool down properly and stretch your muscles. Stretching can help reduce muscle soreness, increase flexibility, and prevent injury. Here are some of the best stretches after a TITLE Boxing Club workout:
Triceps Stretch
Boxing involves a lot of punching and upper-body movements, so stretching your triceps after your workout is crucial. To do this stretch, stand with your feet shoulder-width apart and raise your left arm straight up. Bend your left elbow and bring your left hand behind your head. Use your right hand to gently pull your left elbow toward your right shoulder until you feel a stretch in your left shoulder and arm. Hold the stretch for 30 seconds. Repeat on the other side.
Chest Stretch
Boxing engages the chest muscles, so stretching them after a workout can help prevent soreness and tightness. To do this stretch, stand facing a wall and place your hands on the wall at shoulder height. Step back until your arms are straight and your chest is stretched. Hold the stretch for 30 seconds.
Standing Hamstring Stretch
The standing hamstring stretch is an excellent way to stretch out the muscles in the back of your legs. To do this stretch, stand up straight with your feet hip-width apart. Extend your right foot forward and place your heel on the ground. Keep your left leg straight and slowly bend forward from your hips. Reach towards your toes with both hands. Hold the stretch for 30 seconds. Repeat on the other side.
Quadriceps Stretch
The quadriceps are another muscle group that is heavily used in boxing. Stand up straight with your feet hip-width apart and hold onto a wall or the heavy bag for balance. Bend your left leg and bring your foot towards your buttocks. Reach back with your left hand and grab your ankle. Gently pull your ankle towards your buttocks. Hold the stretch for 30 seconds. Repeat on the other side.
Calf Stretch
Boxing also relies on strong calves, especially when you’re moving around the heavy bag. To do this stretch, stand facing a wall with your hands on the wall at shoulder height. Step back with your left foot and press your left heel into the ground. Hold the stretch for 30 seconds. Repeat on the other side.
TITLE Boxing Club Master Coach Lany Herman walks you through each one of these stretches in this video:
Incorporating these stretches into your post-workout routine will help your muscles recover and get you ready for your next TITLE Boxing Club workout. Remember to hold each stretch for 30 seconds and repeat on both sides.