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The Best Stretches to Improve Flexibility for Wrestlers

The Best Stretches to Improve Flexibility for Wrestlers

Wrestling requires discipline, practice, strength, and flexibility. The ability to maintain one’s balance while moving an opponent and controlling their body takes a great deal of skill. As the most reputable local wrestling team in Montgomery County, we train our wrestlers to use a variety of stretches to prevent injury and improve flexibility.

Below, we’ve listed some of the most efficient stretches that wrestlers should perform as part of their training:

When Is the Ideal Time to Stretch?

Wrestlers should stretch and the beginning and end of every practice session. At the start of training, a short cardiovascular warmup is recommended, such as jogging, jumping rope, or jumping jacks. Overall warmups that are specific to wrestling are also important before starting practice. Our team performs dynamic warmups that incorporate moving stretches. These stretches are designed to prepare the body and muscles for vital movements needed during the sport.

The following stretches are recommended for improving flexibility:

Child’s Pose

Child’s pose stretches the muscles in the arms and the back. To perform this stretch, kneel on both legs with knees apart and toes together. Reach forward with both of your arms and keep your head looking down. For a deeper stretch, you can reach more to either side.

Hamstring Stretch

There are several ways to stretch the hamstrings successfully. The Frankenstein walk is a popular dynamic stretch that should be performed pre-workout. For this type of stretch, gently kick the leg forward and keep the knee straight while reaching forward with the opposite hand.

A popular static stretch for hamstrings can be achieved by sitting with one leg bent and reaching towards your toe. Keep your lower back in a straight line, and avoid rounding the upper back.

Bench Chest Stretch

Stretching the chest and pectoral muscles is required to enhance the flexibility of your shoulders. For this stretch, use a bench or a table. Stand facing away from the table and place your hands down on the table with your fingers pointing away. Next, slowly bend your arms and lower your body. You should feel a stretch across the front of your chest and shoulders.

Abdominal Stretch With a Twist

This stretch improves the flexibility of the oblique and abdominal muscles. Start by lying on your stomach, put your hands beneath your shoulders, and gently lift your torso from the ground. Only go as high as is comfortable while keeping your hips on the ground. Give your body a gentle twist to one side in the push-up position. This helps to stretch more on the sides than in the middle of your abdomen.

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"My son has been working with Sam for the past 8 months, participating in both private sessions and club practices on a weekly basis. As a physical education teacher with coaching experience for over 20 years, I am highly impressed with Sam’s coaching skills as he has certainly exceeded my expectations in the qualities that I look for in a great coach. I notice a tremendous improvement in my son's skill set and skyrocketing self-confidence in his own wrestling skills. My son has developed from a timid young wrestler to a confident athlete that is apparent in all areas of his life, not just on the mat."
"I have been a youth wrestling coach for the past 8 years and also wrestled myself. My son started going to club practice and getting private lessons from some over a year ago. The improvement in my sons wrestling in that time has blown me away. The attention to detail and next level technique sam has exposed him to I believe will take him far in the sport. Most important is the passion and love for the sport Sam translates to my son."
"Without question one of the best technician in the sport! Coach Walters work ethic and dedication has help create passion in my son's life both on and off the mat in the sport of wrestling. He has built a long lasting relationship with deep committee to see my son get better in the sport. The relationship he builds with his wrestlers is a true credit to his character not only as a coach but as a man."