5 Best Stretches for Boxing: Strengthen Your Core

Training when it comes to boxing is often incorrectly viewed as solely practicing strikes, stances, and other techniques. In truth, proper boxing training is about much more, including the preparation and recovery from a session. Learning effective stretching techniques is a must for every boxer, and the incorporation of yoga poses specifically can help accomplish a well-rounded training routine. 

What muscles does boxing work?

Boxers need considerable core strength and a solid foundation of strength from their legs and hips. Upper body muscular strength and endurance are vital. A sturdy neck helps a boxer absorb blows to the head and robust wrists are important to hold the fists in the proper punching position.

The primary muscles used by a boxer are:

Shoulders; the deltoids, pectorals, and the latissimus dorsi.

Core; the spinal erectors, the rectus abdominus, and the obliques

Upper legs and hips; the gluteals, hamstrings, and the quadriceps

Neck and the trapezius muscles

While so much of a boxer’s power and endurance is derived from the upper and lower body, the core is what connects all of these movements. Hence, working, strengthening and having a powerful core is imperative.

Yoga Stretches for Boxing

Yoga is an excellent tool to access for improving the strength in your abdominals and back. These are five handpicked individual yoga stretches you can add to your training session to stimulate growth and strength in your core.

Boat Pose

To come into this pose, start in a seated position with your legs together and your knees bent. Place your hands behind yourself and lift with your fingertips. raise your chest whilst drawing in your ribs and belly. Lean back just enough and lift your legs. Point your toes forward, squeeze your inner thighs and engage your core.

Benefits:

– Tones the abdominal muscles

– Strengthens the hips and spine

– Stretches the hamstrings

– Improves balance and core stability

Boat Pose

Frog Pose

To come into this pose, start on your hands and knees, place your knees as wide as your flexibility permits, point your toes outwards and open your feet wider than your knees.

Benefits:

– Opens hips, chest, and shoulders

– Strengthens core muscles

– Stretches the knees and ankles

Yoga Stretches For Boxing

Camel Pose

To come into this pose, start in a kneeling position with your knees hip-distance apart. Sit back on your heels and engage your inner thighs. Bring your hands to your lower back. Raise your chest, move your hips forward over your knees, tuck your tailbone and draw your shoulder blades back.

Benefits:

– Stretches the front body

– Strengthens the back muscles

– Improves posture and flexibility

Yoga Stretches for Boxing

Plank Pose

To come into this pose, start on all fours. Place your hands beneath your shoulders in a push-up position. Align your knees beneath your hips. Wrap your triceps back to create external rotation with the elbows facing your toes. Raise your knees and extend your legs, and create scapular protraction by separating the shoulder blades and lifting through the center of the chest. Squeeze your inner thighs, tuck your tailbone and engage your core.

Benefits:

– Builds strength within the core, chest, shoulders, back, and legs

– Improves posture

Yoga Stretches For Boxing

Bow Pose

To come into this pose, lay onto your belly and extend your legs behind you. Bend your knees and reach back to grab the outsides of your ankles with your hands. Squeeze your inner thighs and press your shins back to lift your shoulders. Allowing your arms to straighten, use your legs to press back and then lift your knees off the ground, opening your shoulders and gazing forward.

Benefits:

– Stretches the hip flexors

– Builds strength in the back muscles

– Opens the chest and shoulders

Yoga Stretches For boxing

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