Boxing is one of the most satisfying and physically demanding sports around, requiring strength and flexibility from every muscle group and area of the body. As in any form of exercise, preparation before training will help you maximize gains and protect against injury. Here are a few essential stretches to practice before your next session in the ring.

How to Warm Up Before Boxing

1. Side & Core Stretches

Warm up your sides by standing upright with your right leg crossed over the left. Extend your left arm over your head and gently lean to the right. Stay in this position for 30 seconds before relaxing and repeating for the opposite side.

2. Core & Abdominal Stretches

Core and abdominal muscles allow you to maintain good footing and posture while boxing. Lie face-down on a mat with your hands planted flat on the floor parallel to your shoulders. Slowly lift your head and shoulders up until you’re looking at the ceiling, then stay in position for 30 seconds.

Return to the starting position and bring your knees up directly below your hips. Inhale and exhale, then draw your abs in towards your spine and up until you’re looking back at your legs. Hold your breath for 15 seconds before returning to the starting position, then repeat two to four more times.

3. Neck Stretch

Strong, flexible neck muscles are vital for absorbing punches and avoiding whiplash and other injuries. To prepare your neck for a sparring or training session, stand up straight, place your right hand on the left side of your head, and gently pull to the left. Hold the pose for about 30 seconds, then relax. Repeat the stretch on the opposite side, then alternate several times until your neck feels limber and relaxed.

3. Chest Stretch

As you rotate to land a punch, your arm works in tandem with the muscles in your chest, which should be fully stretched to avoid muscle strain. Stand up with your feet shoulder-width apart. Extend your arms behind your back and clasp your hands together. Next, gently pull your arms up while keeping them extended. You should feel a gentle pressure in your chest. Hold your arms in place for 30 seconds, then carefully unclasp them and repeat the stretch for the front.

If you’re ready to build strength, stamina, and flexibility through boxing, turn to TM Productions in Honolulu, HI. Gym owner Tessa Moon has an impressive win record and received extensive training under former California bantamweight champion Paris Alexander, and she'll use that experience to tailor training sessions to your skill level. Call (808) 291-7817 to ask about coaching, or visit her website to learn more about her background.