Flexibility for fighters: essential exercises

Why flexibility changes your game

There is one mistake many fighters make, especially when starting out: training strength, cardio and technique without paying any attention to flexibility. The consequences show up sooner or later — a muscle strain, a shoulder injury, a guard that won't close properly, a kick that stops halfway. Mobility is not an optional extra. It is one of the foundations of training.

A flexible fighter moves better, defends better and attacks more efficiently. In MMA, where we combine striking, grappling and ground work, range of motion is decisive. The difference between an armlock that lands clean and one the opponent escapes can simply come down to shoulder flexibility.

In this article you will find the essential exercises we use at BadAzz Station, in Santa Maria da Feira, to develop flexibility in a smart way — before and after training, with progression and without injuries.

Static vs. dynamic flexibility: which to use and when

Before getting into the exercises, it helps to understand the difference between the two main types of flexibility, because applying them at the right moment changes everything.

• Dynamic flexibility: controlled movements that progressively take the joints through their full range of motion. This is what you do during warm-up — leg swings, hip rotations, arm circles. It prepares the body for effort without inhibiting muscular strength.
• Static flexibility: holding a stretch position for 20 to 60 seconds. Ideal after training, when the muscles are already warm. At this point the body absorbs range-of-motion gains much more effectively.

Using static stretches before an intense session can temporarily reduce force production. Keep them for the end of the session — and use dynamic mobility to warm up.

The dynamic exercises every warm-up needs

A fighter's warm-up needs to activate the muscle groups that are about to work. Here are the movements we apply before our kickboxing, Muay Thai, wrestling and MMA classes:

Leg swings (front and lateral)

Support yourself against a wall and swing one leg forward and back in a controlled manner, progressively increasing the range. Then perform the same movement laterally. Three sets of 15 reps per leg. This exercise is fundamental for any fighter who works kicks — it opens the hip and prepares the flexors for impact.

Hip circles

Standing with feet shoulder-width apart, draw large circles with the hips as if using a hula hoop. Ten repetitions in each direction. It looks simple, but it activates the lower back, glutes and hip joint — essential for wrestling and takedowns.

Shoulder internal rotation with resistance band

With a resistance band anchored at waist height, keep the elbow at 90 degrees and slowly rotate the forearm inward and outward. This movement prepares the rotator cuff for clinches, arm drags and strikes. A well-warmed shoulder is a shoulder that does not get injured.

Thoracic spine rotations (quadruped on the floor)

In a quadruped position, place one hand behind your head and rotate the trunk, opening the elbow toward the ceiling. Ten repetitions per side. Thoracic rotation is one of the most neglected mobility areas — and one of the most important for grappling and body defence.

Static stretches for after training

When the session ends, the body is warm and receptive. This is the right moment to make real gains in range of motion. Hold each position for 30 to 60 seconds, breathing deeply and releasing tension with each exhale.

Pigeon pose

One of the best exercises for opening the hip. On the floor, place the front leg bent in front of the body and extend the rear leg behind you. If you train luta livre or wrestling, you will immediately feel how much tension builds up in this area during training. Breathe and let the weight of your body deepen the stretch.

Adductor stretch (butterfly and variations)

Sitting on the floor, bring the soles of your feet together and let your knees fall to the sides. To deepen it, lean the torso forward keeping the back straight. The adductors are constantly loaded during ground guards, leg locks and lateral kicks — working them regularly is pure injury prevention.

Doorway pec stretch

Rest your forearms against a door frame with elbows at 90 degrees and slowly step forward with your chest. This stretch undoes the tension accumulated in the chest and shoulders after grappling or striking rounds. Hold for 30 seconds and repeat twice.

Hip flexor lunge stretch

In a deep lunge, place the rear knee on the floor and push the hip forward while keeping the torso upright. The hip flexors are among the tightest muscles in fighters who train heavily on the ground. Stretching them reduces lower back pain and improves fighting posture.

Neck and trapezius release

Tilt the head to one side, bringing the ear toward the shoulder, and apply gentle pressure with the hand. Do the same forward, lightly pulling the chin to the chest. The neck absorbs an enormous amount of tension in any martial art — this stretch is just as important as any other on this list.

How often should you work on flexibility

Consistency matters more than intensity. Fifteen minutes of mobility every day is worth more than one intense hour done once a week. Our recommendation for BadAzz Station athletes is straightforward:

• Before every session: 8 to 10 minutes of dynamic mobility.
• After every session: 10 to 15 minutes of static stretching, focused on the areas most worked during that session.
• Rest days: a light 20-minute yoga or general mobility session — no intensity, just maintaining the work already done.

After 6 to 8 weeks of consistency, the difference is visible. The guard closes deeper, kicks reach higher, ground transitions become more fluid. And, most importantly, the body hurts less.

Flexibility and injury prevention: the direct link

The most common injuries in fighters — muscle strains, shoulder problems, knee tendinitis, lower back pain — almost always share a common factor: lack of mobility in a specific area that was forced beyond what it was prepared to handle.

Working on flexibility regularly is not just about gaining range of motion. It means building more resilient muscle tissue, improving blood circulation, and teaching the nervous system to control movement throughout the full available range. This translates directly into fewer days off due to injury and more time training.

If you have questions about structuring your mobility plan or want to know more about our training schedule, talk to our team. We are in Santa Maria da Feira and offer classes for all levels — from beginners to competitors.

Frequently asked questions

At what age can you start working on flexibility in martial arts?

There is no minimum age. Our classes welcome practitioners of all ages and the mobility work always adapts to each person's level and capabilities. Children are naturally more flexible, but adults gain range of motion very effectively with consistent training.

How long does it take to see improvements in flexibility?

With regular training — at least four times a week — most people notice a clear difference after three to four weeks. More solid structural gains happen between six and twelve weeks. The key is consistency, not intensity.

Is yoga useful for fighters or is it too different from martial arts?

Yoga is an excellent complement for any fighter. It works mobility, isometric strength, breathing control and body awareness — all skills directly applicable to combat. Many high-level athletes integrate yoga sessions into their preparation.

Should I stretch even when I am sore from the previous training session?

Yes, but carefully. Light mobility work on days of muscle soreness (DOMS) can help accelerate recovery by improving circulation. Avoid forcing range of motion on those days — do gentle movements and keep stretches less intense than usual.

Can I train at BadAzz Station if I have never practised martial arts?

Absolutely. Our classes are organised by level and we welcome anyone starting from zero. You can contact us to book a free trial class and find out which discipline best fits your goals. Check our pricing page to see all available options.