Given how physically demanding wrestling is, it’s important to be flexible and loose for wrestling practice and wrestling matches. But which stretches are best for wrestlers? Keep reading to find out.
Best Stretches For Wrestlers
- Hip Flexor Stretch
- Butterfly Stretch
- Standing Hamstring Stretch
- Seated Forward Bend
- Cobra Stretch
- Quads Stretch
- Neck Stretch
- Lateral Lunges
- Wrist Stretches
- Child’s Pose
Now let’s go over how to perform each of these stretches, as well as why these stretches are so important for wrestlers.
Hip Flexor Stretch
How To Do:
Kneel on one knee and lunge forward, keeping the other foot flat on the ground. Push your hips forward until you feel a stretch in the hip flexor of the kneeling leg. Hold for 30 seconds and switch legs.
Benefit For Wrestlers:
Hip flexor stretch is an essential stretch for wrestlers as it targets the hip flexor muscles, which play a significant role in wrestling movements such as takedowns and ground grappling.
Hip flexors are the group of muscles that run from the pelvis to the thigh bone and help to bring the thigh towards the abdomen.
In wrestling, these muscles are continuously engaged, and tightness in the hip flexors can limit a wrestler’s range of motion, reducing their ability to perform explosive movements and increases their risk of injury.
Hip flexor stretches helps to improve flexibility and reduce the risk of injury by lengthening the hip flexor muscles and increasing the range of motion in the hips.
Regularly incorporating hip flexor stretches into your training routine can help wrestlers move more efficiently, with greater power and speed, leading to improved performance on the mat.
Butterfly Stretch
How To Do:
Sit on the ground with the soles of your feet together and your knees out to the sides. Gently push your knees towards the ground using your elbows or hands until you feel a stretch in your inner thighs and groin. Hold for 30 seconds.
Benefits:
Butterfly stretch is an effective stretch for wrestlers as it targets the adductor muscles, which are responsible for bringing the legs together towards the midline of the body.
These muscles are essential for wrestlers as they help to control the opponent’s legs and hips, making it easier to execute takedowns and maintain control on the ground.
Wrestling movements can place a lot of stress on the adductor muscles, causing them to become tight and limiting the wrestler’s range of motion.
Butterfly stretches helps to stretch and lengthen the adductor muscles, increasing flexibility and range of motion in the hips and groin.
By incorporating butterfly stretch into their training routine, wrestlers can improve their ability to control their opponent’s movements and execute techniques with greater ease.
Additionally, increased flexibility in the adductor muscles can reduce the risk of injury and improve recovery time from training and competition.
Standing Hamstring Stretch
How To Do:
Stand with your feet hip-width apart and extend one leg straight in front of you, resting it on a bench or chair. Keeping your back straight, lean forward from the hips until you feel a stretch in the hamstring of the extended leg. Hold for 30 seconds and then switch legs.
Benefits:
The standing hamstring stretch targets the hamstring muscles, which are crucial for movement and power.
The hamstrings are a group of three muscles located on the back of the thigh that work to flex the knee and extend the hip joint.
In wrestling, the hamstrings are continuously engaged, making them prone to tightness, which can limit a wrestler’s range of motion and reduce their strength.
Regularly performing standing hamstring stretches can help to improve flexibility and increase the range of motion in the hamstrings. Furthermore, tight hamstrings can cause lower back pain, which is a common issue among wrestlers.
By stretching the hamstrings regularly, wrestlers can reduce the risk of lower back pain and improve their overall performance on the mat.
Seated Forward Bend
How To Do:
Sit on the ground with your legs straight out in front of you. Reach forward and grab your ankles or feet, and pull yourself forward until you feel a stretch in your hamstrings and lower back. Hold for 30 seconds.
Benefits:
The seated forward bend is a great stretch for wrestlers as it targets the hamstrings, lower back, and hips, all of which are essential for wrestling.
The seated forward bend stretch helps to stretch and lengthen the hamstrings, improving flexibility and range of motion.
The lower back is also a common area of tightness and discomfort for wrestlers, as it is frequently engaged during takedowns and ground grappling.
The seated forward bend stretch helps to lengthen and release tension in the lower back muscles, reducing the risk of injury and improving recovery time.
Cobra Stretch
How To Do:
Lie on your stomach with your hands flat on the ground under your shoulders. Push your chest up, keeping your arms straight, until you feel a stretch in your abdominal muscles and hip flexors. Hold for 30 seconds.
Benefits:
Cobra stretch is an excellent stretch for wrestlers as it targets the muscles of the lower back and spine.
In wrestling, maintaining proper posture and alignment is essential for good movement on the mat. Tightness in the lower back muscles can limit a wrestler’s ability to maintain proper posture, leading to decreased performance and increased risk of injury.
The cobra stretch helps to stretch and lengthen the lower back muscles, improving posture and reducing the risk of injury.
Additionally, the cobra stretch also helps to increase flexibility and range of motion in the spine, which is essential for efficient movement and agility on the mat. By improving spinal mobility, wrestlers can move more efficiently and with greater ease and speed on the mat.
Quads Stretch
How To Do:
Stand with one hand on a wall or chair for balance. Bend one knee and bring your heel towards your buttocks. Grab your ankle with your other hand and pull your heel towards your buttocks until you feel a stretch in your quadriceps muscle. Hold for 30 seconds and switch legs.
Benefits:
Quad stretch targets the quadriceps, which are the large muscles located at the front of the thigh. The quadriceps play a crucial role in wrestling movements such as takedowns and bridging on the mat.
Quad stretch helps to stretch and lengthen the quadriceps, increasing flexibility and range of motion in the hips and thighs.
Furthermore, tight quadriceps can also cause knee pain and affect knee stability, which is another common issue among wrestlers.
By stretching the quadriceps regularly, wrestlers can reduce the risk of knee pain and improve knee stability, leading to improved performance on the mat.
Neck Stretch
How To Do:
Stand or sit with your feet shoulder-width apart and your hands on your hips. Tilt your head to one side until you feel a stretch in the opposite side of your neck. Hold for 30 seconds and then switch sides.
Benefits:
Neck stretches target the neck muscles, which are frequently engaged during wrestling movements such as takedowns, bridges, and ground grappling.
In wrestling, maintaining proper neck alignment and stability is critical for injury prevention and optimal performance on the mat. The neck muscles can become tight and tense from the constant impact and pressure of wrestling, leading to limited range of motion and increased risk of injury.
Regularly performing neck stretches can help to stretch and lengthen these muscles, improving range of motion and reducing the risk of injury.
Lateral Lunges
How To Do:
Stand with your feet wider than hip-width apart, with toes pointed forward. Shift your weight to one side, bending that knee and keeping the other leg straight. Push your hips back and lower your body, keeping your chest lifted. Hold for 30 seconds and switch sides.
Benefits:
Lateral lunges are an excellent stretch for wrestlers as they target the groin muscles and inner thighs, which are frequently used during wrestling movements such as takedowns and sprawling on the mat.
Moreover, lateral lunges can also help to improve lateral movement and agility on the mat, which is essential for avoiding takedowns and transitioning between positions during ground grappling.
Overall, incorporating lateral lunges into a wrestler’s training routine can help to improve their flexibility, reduce the risk of injury, and improve their overall performance on the mat.
Wrist Stretches
How To Do:
Extend one arm in front of you with your palm facing down. Use your other hand to gently pull your fingers back towards your wrist until you feel a stretch in your forearm. Hold for 10-15 seconds and switch arms.
Benefits:
Wrist stretches target the wrist and forearm muscles, which you use a ton as a wrestler. In wrestling, having strong and flexible wrist and forearm muscles is critical for maintaining a strong grip on the mat and controlling opponents during ground grappling.
Tightness in these muscles can lead to limited range of motion, reduced grip strength, and increased risk of injury.
Furthermore, wrist stretches can also help to improve wrist mobility and reduce the risk of chronic pain or inflammation associated with repetitive stress injuries, which are common among wrestlers who engage in intense training and competitions.
Child’s Pose
How To Do:
Kneel on the ground with your toes touching and your knees spread wide. Lean forward and stretch your arms out in front of you, resting your forehead on the ground. Hold for 30 seconds to stretch your lower back and hips.
Benefits:
Child’s Pose targets the lower back, hips, and thighs, which are frequently used during wrestling movements such as bridging, sprawling, and transitioning between positions on the mat.
In wrestling, maintaining a strong and flexible lower back is crucial for injury prevention and optimal performance on the mat.
Tightness in the lower back, hips, and thighs can lead to limited range of motion, reduced flexibility, and increased risk of injury.
Child’s Pose helps to stretch and lengthen the lower back, hips, and thighs, improving flexibility, reducing the risk of injury, and increasing overall performance on the mat.
By incorporating Child’s Pose into their training routine, wrestlers can improve their lower back strength, reduce the risk of lower back injuries, and maintain better control over their opponents during ground grappling.
Moreover, Child’s Pose can also help to improve breathing and relaxation, which is essential for wrestlers to maintain focus and composure during intense matches and training sessions.
Why Stretching Is Important For Stretching?
Stretching is crucial for wrestling as it improves flexibility, reduces injury risk, and enhances performance. Regular stretching helps to loosen tight muscles, prevent strains or tears, and improve range of motion. Wrestlers who stretch regularly can boost their strength, agility, and performance on the mat.
As a wrestler, it’s crucial to always warm up before you wrestle. And part of warming up is stretching properly. Next time before you wrestle, consider adding some of these stretches to your routine.
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