Also consider whether to use the program in the course
of warming up, cooling down, or for special stretch
training. The requirements for a stretching program diʃer
depending on your muscle tension, training goals, and
training intensity. Newcomers can use a basic program,
but advanced athletes should vary their stretching
program according to their different daily requirements.
The following section contains a starting program with
exercises for all muscle groups and a stretching program
for groups of muscles that tend to contract and frequently
become weak points in executing Muay Thai techniques.
You can use the full-body program for pre-stretching and
individual stretch training. The short program can be used
for pre-and post-stretching for Muay Thai training. Use
these programs as suggestions, adapting them to your own
requirements based on your progress in stretching.
Guidelines
Stable Starting Position and Slow Movement
Assume a stable starting position so that you can
fully concentrate on stretching. In intense stretching,
an unstable stance can make you overstep the best
position, resulting in an injury. Find the correct
stretching position by moving slowly and carefully;
rapid moves can lead to injuries. Next, move out of