How to Improve Flexibility for Martial Arts - Stretching Techniques

Check out Kru Vivek Nakarmi as he walks you through a great stretching routine for martial artists. Please note this recording includes explanations; feel free to speed it up if you don't need the explanations.

[@dominikamaziing]

Thank you for this video legend, glad I saw it and I will save it rn. I do Muay Thai once or twice a week and some shadow boxing and my goal is to do perfect round house kick and I felt very good stretch following this, I'm sure it will help me on my journey. Cheers

[@PentagonMMA]

Thank you for your kind words. It means a lot!

[@CHXRLIE776]

How’s it going

[@sabarinathmb]

​@@PentagonMMAcan I do this exercise my body will flexible?

[@sabarinathmb]

​@@PentagonMMAI do this my body will get flexibility ❓

[@Inkedspeed]

I’m going to start training in all around MMA and definitely needed this even for every day life

[@lazarsokolovic3842]

When he says: ,, if this is all you can go " and i can't strech even close to that i cry inside...🤣

[@Vibxzy]

Lol my TKD hip flexor toe touch stretch is way worse but after a while it gets easier and you can touch your toes trust me

[@danastewart9281]

I am in the worst shape of my life due to a prolonged chronic pain/illness. The first time I tried a beginner yoga video I was so let down & depressed as I was moving into advance poses before my illness. I didn’t try exercise again for many months even though I needed to do so for my chronic pain to regain strength & stamina general health. Exercise was also crucial as my disabled condition had caused me to gain 40 pounds. This not only sucked due to my appearance but I have a very small frame so the weight was not only keeping me trapped in my particular chronic pain but it was so hard on my frame that if I managed to have a good day, the next day I was in excruciating pain! I started exercising again last week. I first found & saved lots of various routines & created playlists. The first day I felt myself being mortified by how extreme a 15 minute walk at home workout did me in. But, sorry so long to get to my point; I changed my mindset to becoming depressed to focusing on how quickly and easily I would see results & lose weight without timely and hard workouts because of where I was having to begin. The last couple of days I was even able to delete a few beginner videos because they were too easy. So, just think of what a victory it will be each time you are able to go a bit farther! And, when you, and the same for me, get to his level on this video you,(we), get to feel like super hero!!! I consider this new way of looking at it my silver lining to being in the worst shape of my life 😂😂😂😂 Stick with it & best of luck. Oh, if you want to feel victorious by some things being too easy try Bob & Brad beginner stretches.

[@vinitasoni586]

@@danastewart9281 I pray you get fit very soon 😊😊

[@FringeWizard2]

@@Vibxzy I can touch the bottom part of my heel with my fingers and hand going well over the toes, in that way I am super flexible, but literally everything else I am not. I do not find these short stretches to work at all, I started doing something more like the shaolin monks, holding a stretch for over an hour until my muscles tire out under the weight and are forced to go deeper into the stretch and this works far more effective albeit for about a half hour after the stretch you can't even walk and the muscles convulse a bit when you try to do anything with them. Then you're okay though and massively way more flexible the next day.

[@Vibxzy]

@@FringeWizard2 that’s awesome! I’m glad that works for you, flexibility is the key part to any martial arts journey it really allows you to do incredible things.

[@pnp8849]

These aren't warmup it's full workout for me. Thank you teacher.

[@PentagonMMA]

Welcome!!

[@bigboii1150]

Very respectful. I respect the way you thank me, as the student, for hearing you out on your teaching. Thank you for this video in return.

[@PentagonMMA]

You are very welcome

[@paulmorales6712]

Thank you big boii.

[@brrttaa]

Appreciate it big boii.

[@aravindpayyapatt8590]

Stretches w/ Timestamps 1. Standing Quadriceps Stretch - 00:16 2. Standing Knee to Chest Stretch - 00:58 3. Standing Knee to Side Stretch - 01:28 4. Standing Toe Touch - 01:59 5. Arm Circles (Forward and Backward) - 03:01 6. Elbow Raises - 03:18 7. Tricep Stretch (Above Head) - 03:32 8. Tricep Stretch (Across) - 04:10 9. Butterfly Stretch (Feet Apart) - 04:42 10. Butterfly Stretch (Feet Together) - 05:28 11. Chest To Ground (Legs Apart) - 05:53 12. Chest To Side/Knee (Legs Apart) - 06:52 13. Toe Touch w/ Opposite hand (Legs Apart) - 07:22 14. Seated Toe Touch (Legs Together) - 08:03 15. Lunge Stretch (Flat Rear Foot) - 09:17 16. Lunge Stretch (Raised Rear Heel) - 09:43 17. Chest to Knee (Kneeling) - 10:05 18. Sumo Squat Stretch - 10:27 19. Cossack Squat (Toes Raised) - 14:07 20. Cossack Squat (Foot Flat) - 14:58 21. Middle Split - 15:44 22. Side Split (Foot Flat) - 16:07

[@shauncry1917]

Nice work

[@gmalicious7915]

Your services are greatly appreciated 🙏🏾

[@lbp_tv7848]

Bless u

[@Freethinkercarnivore]

MVP

[@GamerLoff]

When is it recommended to do these? I know some of these stretches are static and some are dynamic so like do I do it after a Muay Thai training or before?

[@uscninja4190]

I recently started doing it. I have very little flexibility in my legs. I have done this for about 5 days now. One day as a break day/ rest day. It really improved my flexibility and balance. Day after day I can feel my limit crossing yesterday’s limit. Thank you so much. I hope to attain a flexibility like yours one day.

[@PentagonMMA]

Great to hear that you are getting flexible. Keep it up.

[@byconlon5447]

How’s it going

[@uscninja4190]

@@byconlon5447 now I can full splits. My kicks and stability has increased a lot.

[@Nobody______1]

@@uscninja4190 you can do a full split in just one month of stretching?

[@uscninja4190]

@@Nobody______1 yep side split not the forward split

[@buveer6041]

this felt like a workout i am so inflexible, love it

[@TheMaxChaos]

Omg your flexibility,this Channel is so underrated,you deserve more visibility,very good training,already saw some of your workout and they are great,nice work 😍

[@plankmilk985]

This is the first video I watched years ago when I first got into Muay Thai and I’m thankful for it. Got me a long way so much appreciated.

[@cymar1000]

One thing I was taught was to push against the stretches. I've done this during the butterfly stretches, both sets of splits (front and box) etc, when I was practicing Muay Thai and I was able to go further each time. Most times we were working our stretches in pairs. So, if I was stood up against the wall and was doing the front splits, I would get the partner to stretch my left leg toward the wall, and stop. I'd then push back against them and release for a few seconds, and stretch a bit further. A big thank you for bringing me back to my fond memories of one of the most simple, but brutal martial arts. You're an absolute gem.

[@PentagonMMA]

Sure. That works too

[@fawcusfitness]

Stretching and then performing an isometric contraction is essentially PNF stretching and is very effective, probably more effective than static stretching in my experience.

[@EliasFlux]

I literally just started Muay Thai and love it. I am making apart of my life and who I am. I do these stretches every single day as I listen to your video. You have become my personal trainer and don’t even know it. Greetings from Dallas, Texas.

[@joey8701]

Hey, fellow person from Dallas! I am wanting to start Muay Thai myself!

[@marysiawojtas5216]

same! i started muay thai like three months ago with my best friend and it's awesome!! good luck on your journey!

[@PentagonMMA]

We are glad our effort is reaching right people. Thank you for your wonderful comment. Enjoy your Muay Thai journey. Please help support us and our channel by sharing our videos and subscribing

[@miamiles7996]

Great video I’ve been practicing

[@kylekramer4235]

Thank you for the helpful advice😊

[@pouPateRE]

What an amazing master really helpful stretches I'm gonna add them in my warmup cause I can only teep high but I can't roundhouse

[@javellenig3489]

Did it help?

[@kissPANCRASION]

Right!!! Now i can do my kicks better. Imma add this to my daily workouts!

[@flmdsfr9395]

Most of these are static stretches though so I'm pretty sure it's better to do it post workout

[@Thrandin]

This really helped me getting better kicks and training in general, thank you so much!

[@PentagonMMA]

You are welcome. Glad it is helping you.

[@waleedalshoaibi]

Thank you coach

[@Haerinmato]

Thank you for this. I’ve been doing taekwondo since I was 10 (I’m 18 now) but I stopped because of COVID-19 so I got less flexible. I’ve been doing this for 2 weeks so far and it’s getting better. Thank you so much!

[@fimfengius]

As a wushu practitioner since more than 30 years I consider your exercises very clear, straightforward and most useful. Very good!

[@PentagonMMA]

Thank you for your wonderful comment! Please check out our other videos. We love constructive feedback!

[@Drummasterjay]

Man, HUGE THANKS. I’m adding this to my daily morning routine!

[@PentagonMMA]

🙏

[@mitchelleiannadres2471]

very nice stretching! Will make sure to do this regularly

[@TheSibyjohn]

VERY VERY GOOD. AND HUMBLE WAY TO DO THIS. KEEP IT UP SIR.

[@TrueNorth906]

I absolutely love it, thank you.

[@PentagonMMA]

You are so welcome!

[@DM-yq3pr]

These videos are so important for the laymen martial artists like myself out there.. do them at home.. get to the gym early and do them there.. most classes are an hour or so long and most people want to spend the whole time doing technique or sparring and coaches tend to rush a warm up in 10 mins or so.. not long enough.. do your stretches solo ✌️

[@PentagonMMA]

Thank you for your kind words.

[@ChrispinNjobvu-gy2gm]

Am a karataker and I just started the program, my flexibility has gone further, thank you teacher

[@ijazahmed3600]

Very nicely explained and demonstrated thanks alot

[@AlphaJayCharlie]

I was dealing with some leg pain resulting from lower back issues associated with my Muay Thai training (I’m new to it) and this greatly reduced the pain so much

[@fawcusfitness]

If you have any pain at all from lower back issues there is always a cause. What exact movement, posture or load was causing the pain? Many stretches that people do can actually do more harm than good for many lower backs, especially if someone has already had a lower back injury such as a herniated disk.

[@rudivoller3801]

Is it weird that i always watch this video during my stretching just so i don’t have to do it alone?

[@PentagonMMA]

Not weird at all. This is why we created this video!

[@MatthewCSHughes]

We are all connected 🥰

[@Jacquelinexo]

Great stretches!

[@neilbeech4093]

Thanks for your exercises

[@jacobdavis4017]

These stretches are great, exactly what I’ve been looking for to level up my kicks and knees. Thank you for this video

[@PentagonMMA]

Glad our stretching video is helping you. Please check out our other videos as well.

[@johnreidy2804]

Excellent video. I thank you sir

[@kissPANCRASION]

Thank you so much!!!! This will help my kicks for kyokushin, OSU!!!! Edit: im also adding this to my daily workouts!

[@nemtemnadaprafazer]

I watch this stretching routine everyday. My goal is to be as flexible as you, Master Vivek! Thank you for this video, I really appreciate it! Love from Brasil

[@PentagonMMA]

Keep practicing you will be better than me.

[@slime4ktjay870]

Update are u more flexible or u gave up

[@user-uh7hj5wj7b]

Bro gave up😭🥴

[@fart6634]

@@user-uh7hj5wj7b☠️☠️💀💀💀

[@PRIBILOIS]

Very good tips and advice, many of these movements are actually used also in the classic academic ballet training. Very well done bravo to Mr. Kru Vivek Nakami he is indeed an excellent coach teacher.

[@PentagonMMA]

Thank you Jean for your compliment. It made my day :).

[@aerospaced2000]

Thanks!

[@alexanderthomas8139]

Awesome tips, thanks man.

[@rossj4571]

I've been using this stretch routine for the past six months, it's been a massive help with my training. Thank you 👍

[@PentagonMMA]

So happy to hear this is helping you in your training. Thank you for letting us know.

[@kunalpurohit1096]

Before or after workout

[@ResarkVFX]

@@kunalpurohit1096definitely do it after training

[@marcvasquez8828]

Omg I was shaking like a stripper during that split to the side 😂

[@janisdsouza488]

Same but like the way he just went into it so easily??? I literally went 😧

[@somewherexusa595]

LMAO

[@PentagonMMA]

😂😂 this comment made my day 🤣🤣🤣🤣

[@marcvasquez8828]

@@PentagonMMA Glad I could make your day 😂 And yeah that’s a heck of a workout! Also I didn’t realize until now that you guys are from VA lol about 3 hours from me though. Do you guys do like a day guest pass or anything?

[@user-jn8br9mc2c]

Thank you very much

[@alexelhadidy1400]

Thank you for this! I did taekwondo like 20 years ago stopped after I hit black belt. Now I’m in my 30s and want to get into Muay Thai. Problem is I have been lifting weights for years with minimal stretching especially the groin area. So when I went to throw a kick I noticed I could barely reach my hip! Insanely inflexible!

[@nnnh1893]

Thanks for this great video keep it up💪💪 Love this kind of video where people explain so you have the chance to improve yourself. I will definitely try to improve my flexibility.

[@PentagonMMA]

We are glad you like it.

[@nestorjed]

Empecé a implementar esta rutina cada día después de mis entrenos de Muay Thai desde hace unos 4 o 5 meses i me está ayudando para mejorar mi estabilidad en las head kicks o patadas con giro, también cada vez estoy más cerca del full split. Muchas gracias, sigue así 🙏🇪🇸

[@PentagonMMA]

Gracias!!

[@eliot7417]

Thanks a lot !

[@lifeovertype2296]

Such a phenomenal video!!!! So good! :)

[@randomhuman2084]

After doing bodybuilding workouts for years and feeling like I'm made out of wood this has helped me a lot

[@PentagonMMA]

Glad we are able to help. Thank you for your comment.

[@adam2four]

I used to muay Thai but became seriously ill, I'm on the mend now and I'm starting with these stretches. Thanks man

[@PentagonMMA]

You are welcome! Hope you heal and come back to Muay Thai.

[@wordforlife1585]

You are so encouraging. Thank you.

[@PentagonMMA]

You are welcome!

[@kaytig9435]

Thank you!

[@PentagonMMA]

You are welcome!

[@StarsAreBright]

I've never felt more flexible than when I tried this yesterday. I've been stretching for almost a year, and I've never been closer to the splits than when I did this yesterday.

[@PentagonMMA]

Glad this worked out for you! Thank you. Good luck on your journey.

[@alja181]

Great stretches, exactly what I was looking for. Feel so fresh after. Thanks 🙏🏻

[@PentagonMMA]

Thank you!

[@haswellian]

Thanks for the video and wonderful explanation. Keep up the good work!

[@PentagonMMA]

Thank you for your support!

[@willicalzadilla9605]

Thank you MY friend... You're great.

[@PentagonMMA]

Thank you

[@Jcantbstopped]

I could never throw a kick before this. Thanks for these stretches I can throw kicks and I feel lighter on my feet with better balance

[@PentagonMMA]

We are so happy our video has helped you. Thank you for you support.

[@zambo1d]

For the past few months, I've been using this to stretch before my workouts every day that I go to the gym. It's been incredibly helpful - especially on leg days! ❤

[@PentagonMMA]

Glad to hear this. Thank you for sharing this.

[@stachpema452]

@@PentagonMMA do this strech everyday or 3 days a week? Also doing mobility exercises for hips do that 3 per week or everyday?

[@bibby1391]

@@stachpema452 good question

[@callmesupreme1533]

Thanks !!! This was really good ! And straight to the point

[@PentagonMMA]

Thank you! Please stay tuned for more.

[@wil3978]

Very thorough and clear, keep up the great video and instructions Kru!

[@PentagonMMA]

Thank you Wilson!

[@shmwmlam3953]

This is really good. I used to do karate when I was at school. 25 years later and with 30kg overweight and with a knee injury I could still follow. I'm so happy I still haven't loss my flexibility and I could go far same as you! I'm on my path to weightloss and remembered I loved doing karate. So picked martial arts again as my workouts. Really loving it and enjoying it! Thank you so much for the great video

[@PentagonMMA]

Thank you!

[@FringeWizard2]

Passive stretching and PNF are proven to be more effective for increasing range of motion than dynamic and ballistic stretching and for me I only ever managed to actually get any results when I held a passive stretch with weights for over an hour and eventually my muscles tired out against the weight and relaxed into a much deeper stretch. The very next day I was a ton more flexible.

[@PentagonMMA]

Right on point!

[@dad4378]

So I gotta do some stretches ans try ro hold em for a hour eh? I always thought this would help

[@knl3536]

thanks for sharing👍👍👍

[@Yassin_iraqi]

Wow this is crazy its the first time me doing this and like my kicks were already getting a little bit higher thanks man

[@daronhealymusic3257]

Im 55 getting back into training and flexible this is a great video 👍

[@bhevish8639]

Good luck boss 👌👍 . Keep it up

[@daronhealymusic3257]

@@bhevish8639 cheers its hard work but getting there 👍

[@bhevish8639]

@@daronhealymusic3257 hard work always pays off

[@PentagonMMA]

Thank you!!

[@Nachtelfafronese]

Thank you so much

[@PentagonMMA]

You are welcome.

[@lpja2326]

My new favorite channel ! Love Muay Thai !

[@PentagonMMA]

Thank you 🙏

[@owengames3630]

Im trying sooooo hard to straighten my spine but i cannot do it while in split position because i always slouch when i sit

[@PentagonMMA]

Keep trying… you will get it in over time.

[@franky9658]

Thanks for the routine I appreciate it! One question though. I am starting soon with martial arts and wonder if these 5 sec stretches are enough to improve flexibility. On the other hand if I’m stretching every muscle for like 1-2 minutes it’s gonna take me a lot of time to complete the routine every day. Im Super inflexible and would like to be flexible asap. Anybody got some advice for me? I’d really appreciate it.

[@PentagonMMA]

Start stretching slowly and increase as your body gets used to stretching. Do not force stretch.

[@nerfmarioluigi5589]

Hey man, I also started martial arts like a month ago. I’m inflexible to and struggle a lot trying to do stretches. Just hang in there man. We all start somewhere.

[@Krisp.food23]

Great stretch routine! It would be really nice to have a follow along video where you walk through doing each stretch for app seconds or so without explanations in between. Then reference this video for the explanations. I want to do the stretches quickly but can’t remember them all.

[@FerneyManrique]

Best stretching workout video. Thanks!

[@PentagonMMA]

Thank you

[@iridennis9298]

is 5 seconds enough ? just started thai box. but my body is like a wooden planck. Stiff af. how long would it take to become as stretchfull as you ?This coach ? other imputs from people are also very appreciated !

[@PentagonMMA]

@Iri Dennis Make sure you warm up well before getting into stretching. You can hold each position for 5-10 seconds. Be disciplined and Keep stretching, you will be more flexible that Kru Vivek soon.

[@br5448]

I watch this to see what I CANNOT DO. Wow, i need work

[@smilescries5325]

Every video ive seen by you has been extremely educational and well taught, thank you

[@PentagonMMA]

Thank you! Please stay tuned to our channel for more teaching content.

[@joannaecka4385]

Thank you ❤️

[@PentagonMMA]

You are welcome

[@Zoe-gr8rk]

More of these!

[@shadowguy7991]

Thank you so much for this!

[@PentagonMMA]

You are very welcome

[@skoienman1445]

Thank you great routine!

[@PentagonMMA]

Thank you!

[@etous9315]

Really helpful, please make some more videos on flexibility as my body very stiff Love your videos ❤❤

[@danielmuasya3789]

Thanks for that training. Great way to do stretches.

[@PentagonMMA]

Thank you. Glad you like it.

[@B_Lee22]

tysm for this, ive been trying to workout and get higher kicks and i wanna be strong like brue lee which is my goal, can u upload a bruce lee workout and stretching tutorial?

[@tomaszromanczuk3002]

Thank you ever so much for this video!

[@PentagonMMA]

You are welcome!

[@JackTheTool]

Thank You very much I'm going to focus on these stretches !

[@PentagonMMA]

You are welcome. Keep us updated with your progress.

[@blackcat8069]

this is a great video. most of the vids that i've watch so far has splits and i can't do that yet. thanks for explaining everything so that newbies like me could still perform this routine

[@PentagonMMA]

Thank you for your kind words.

[@JuanRodriguez-wl5ql]

You know was good brotha bless your skills

[@Seven7Sense]

This was awesome! I was looking for more intricate stretch! This is perfect! Thank you so much for this video! 🎉

[@PentagonMMA]

You are very welcome. Glad we are able to help.

[@Adsvinson]

Day 1 done thank you

[@PentagonMMA]

Great job Adam! Keep it up and keep us updated with your progress.

[@BoredCreator]

Thank you so much for this video. It's really helpful

[@PentagonMMA]

You are welcome e

[@mld1418]

Thank so much . Nice exercices

[@PentagonMMA]

You are very welcome!

[@SuperMryakuza]

thanks for the work. muito obrigado por sua aula.

[@PentagonMMA]

you are welcome

[@elijahsaxton8873]

Such good explanation thank you!

[@PentagonMMA]

You're very welcome!

[@schmutt_]

Thank you it was very helpful!

[@PentagonMMA]

You are welcome.

[@treasashaw3836]

Thank you ⚘️

[@PentagonMMA]

You’re welcome 😊

[@Nachtelfafronese]

Thank you

[@PentagonMMA]

You are welcome

[@obr4cs]

Awesome video, great stretches. this is helping me alot!

[@PentagonMMA]

Thank you for trying this. Please help support our channel by sharing our videos so we can continue making great videos for you.

[@barrettleverette8518]

Thank you Kru Nakarmi.

[@PentagonMMA]

You are welcome

[@dapperbowtique2696]

Love this! I do some of these, but will add the others to my daily routine.

[@PentagonMMA]

Thank you! Well done.

[@blackstar8278]

This is a brilliant video. The teacher not only demonstrates the technique very clearly but also the principles i.e. the posture and alignment. He is a credit to his own teacher. One of the best videos on KZbin on stretching. Very well done. 👍🏻👍🏻👍🏻👌👏🏽

[@PentagonMMA]

Thank you for your kind words! It means a lot!

[@tonnyoryemofficial1246]

Thank you...good job

[@PentagonMMA]

You are welcome

[@jangchupyonten6854]

Thank you sir. That’s really helpful.

[@PentagonMMA]

You are welcome!

[@lavazza8031]

Merci pour ces conseils ,ca manque vraiment

[@PentagonMMA]

Merci 🙏🙏

[@slavyan776]

Thank you Master, you show many good

[@PentagonMMA]

You are welcome!!

[@ilijamrkalj9845]

Dobre vežbe za razgibavanje i noznu tehniku za karate,svaka čast!

[@PentagonMMA]

🙏

[@mahdimf7973]

Thank you sir

[@PentagonMMA]

You are welcome!