Page 173 - Muay Thai Training Exercises

decrease the tension.
In the second stretching phase, intensify the position
until you experience a new reaction. Maintain the
position for about twenty seconds. The extended position
must also be comfortable; otherwise you have to correct
it. To finish, carefully move out of the stretch position.
Positions in the static stretching warm-up and cool-
down phases should not be held for more than ten
seconds. In stretching at the end of training, it’s not
necessary to do the second stretching phase.

Execution of Stretching
• Move your muscles slowly into a position where you
experience a slight stretching reaction.
• Maintain the position for about twenty seconds in the
rst phase, and for a maximum of ten seconds in pre-
and post-stretching.
• Extend the stretch until you feel new tension. Maintain
this position for about twenty seconds, and a
maximum of ten seconds in pre-and post-stretching.
• Move carefully out of the stretch position.

Tense-Relax-Extend Method

In the rst stretching phase, slowly move into a position
where you feel slight stretching tension. Tense the muscle
to be stretched with medium intensity against something
solid and don’t change positions. Depending on the