How to Stretch for Wrestling

Wrestling is demanding sport which requires strength, skill, conditioning and quickness. It's essential to warm up and stretch before wrestling. Having good flexibility can give you the advantage over your opponent. From attacking to preventing your opponent from getting points, flexibility makes all the difference. Good stretching habits also lower your risk of injury. Follow these steps to stretch for wrestling.

Difficulty: Moderate

Instructions

1. Warm up with aerobic activity. Jump rope is a great way to get the blood pumping before stretching. It teaches you to always stay on your toes.

2. Spend 10 minutes stretching. You'll use your entire body wrestling, so you want to stretch your entire body.

3. Start at the calves and work your way up the body. Stretch your groin, back, arms, shoulders and neck.

4. Perform stretches between lifting weights. The lifting helps get your body warmed up. If you stretch when your muscles are cold, it will actually slow you down.

5. Lie on your back. Keep both legs straight. Have a partner push your leg toward your head. Hold it and repeat with the other leg. This stretches your hamstrings.

6. Stretch your shoulders by clasping your hands behind your back. Have a partner lift your hands as high as possible. Keep your elbows locked. Hold the stretch.

7. Stand in front of a wall. Lean toward the wall until your chest touches it. Keep your heels on the ground to stretch your calves. Hold.

Tips & Warnings

• Do two to four repetitions of each stretch, holding it for six to 15 seconds.
• Always wear head protection when wrestling.
• Wear comfortable fitted clothes when wrestling.
• Talk to a doctor before wrestling if you have chronic back, neck, knees, ankles or shoulder injuries.

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