How to Stretch After a Krav Maga Class

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By eHow Contributing Writer

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Karv Maga, a street-smart martial art that teaches defense against guns and knives, provides a strenuous workout. After a Krav Maga class teachers and students should complete a proper cool down that includes stretching exercises to ensure complete muscle recovery.

Difficulty: Moderate

Instructions

Things You'll Need:

Chair or barre

Lower Leg Stretches

Step 1

Stand with your hands on your hips or knees.
Step 2

Hold your heels on the ground, making them even with each other.
Step 3

Breathe out and bend your knees as you sink your hips and slowly change your weight downward.
Step 4

Keep both feet completely on the ground.

Lower Torso Stretch After Krav Maga

Step 1

Extend your body on the ground as you lie facing down.
Step 2

Move your palms on the ground by the hips. Make sure your fingers point forward.
Step 3

Breathe out and push the head and trunk up as you press your hands down on the ground.
Step 4

Arch the back and contract the gluteals, preventing too much compression on the lower back.

Pectoral Stretch After Krav Maga

Step 1

Rest your body on your knees.
Step 2

Face a chair or barre and join your forearms by interlocking them above your head.
Step 3

Bend your upper body forward to rest your forearms on the chair or barre. Drop your head beneath the surface.
Step 4

Breathe out and gradually lower your head and chest to the ground as if they are sinking down.

Arm and Wrist Stretch After Krav Maga

Step 1

Stand tall with one arm behind your back. Try to get it as far up your back as possible.
Step 2

Take your other arm and lift it overhead.
Step 3

Bend your elbow and interlock the fingers, feeling the stretch across your back.