What are the most effective stretches for Mixed Martial Arts (MMA) fighters?

Most Effective Stretches for MMA Fighters

For MMA fighters, a comprehensive flexibility program should include dynamic stretching before training and static stretching after workouts, with each major muscle group stretched 2-3 days per week for optimal joint range of motion and performance enhancement. 1

Dynamic Stretching (Pre-Training)

Dynamic stretching is most appropriate before MMA training or competition:

• Upper Body

  • Arm circles and swings (shoulders)
  • Torso rotations (core)
  • Push-up position shoulder taps
  • Controlled neck rotations

• Lower Body

  • Walking lunges with rotation
  • High knees and butt kicks
  • Leg swings (front-to-back and side-to-side)
  • Dynamic hip openers

Dynamic stretches should be performed for 10-15 repetitions per movement, gradually increasing range of motion.

Static Stretching (Post-Training)

Static stretching is most beneficial after training sessions:

• Intensity: Stretch to the point of feeling tightness or slight discomfort (not pain) 1
• Duration: Hold each stretch for 10-30 seconds 1
• Volume: Perform 60 seconds total stretching time per muscle group 1
• Repetitions: 2-4 repetitions of each stretch 1
• Frequency: ≥2-3 days per week 1

Key Muscle Groups to Target:

1. Hip Flexors & Quadriceps

   • Kneeling hip flexor stretch
   • Standing quadriceps stretch

2. Hamstrings & Glutes

   • Seated forward bend
   • Figure-four stretch

3. Shoulders & Chest

   • Doorway chest stretch
   • Cross-body shoulder stretch

4. Back & Lats

   • Child's pose
   • Lat stretch with arm overhead

5. Neck & Trapezius

   • Seated neck stretches (all directions)
   • Upper trapezius stretch

Proprioceptive Neuromuscular Facilitation (PNF)

For advanced flexibility, PNF stretching can be incorporated 1-2 times weekly:

• Contract the muscle for 3-6 seconds at 20-75% maximum voluntary contraction
• Follow with a 10-30 second assisted stretch 1

Important Considerations

1. Timing: Static stretching immediately before explosive activities may temporarily decrease strength and power performance 2. Keep pre-workout stretching dynamic.

2. Warm-Up First: Flexibility exercises are most effective when muscles are warmed through light to moderate aerobic activity 1.

3. Sport-Specific Focus: MMA fighters should prioritize stretching muscle groups used in their fighting style and techniques.

4. Balance with Strength: Excessive flexibility without adequate strength can increase injury risk 3. Maintain balance between flexibility and strength training.

5. Alternative Methods: Local vibration (30 Hz, 4 mm) has shown superior acute flexibility improvements compared to traditional stretching methods in combat athletes 4.

Cautions

• Avoid bouncing during static stretches
• Don't stretch through sharp pain
• Maintain proper breathing (avoid holding breath)
• Allow 48 hours between intensive stretching sessions for the same muscle group 1

By following these guidelines, MMA fighters can develop the optimal flexibility needed for performance while reducing injury risk. The combination of dynamic stretching before training and static stretching afterward provides the best approach for combat sports athletes.