One of the most overlooked aspects of exercise is stretching. From injury prevention to relieving muscle stiffness, stretching elevates fitness. And that's why ONE Women’s Atomweight World Champion Angela Lee focuses on it just as much as combat training. So here are five ways the MMA star utilizes it to her advantage.

Stretch Both Before and After Exercise

“It is very important to never stretch cold. You should always be a little bit warm before you stretch,” Lee says. “Also, after your workout, when you are still warm, it is important to stretch,” said Angela. The champion advocates that in order to enhance muscle responsiveness, range of motion, and recovery, stretching should be followed religiously.

She emphasizes that disciplined stretching should be a core part of every workout, particularly for women.

Tip: 5–10 minutes of stretching pre-workout and 10 minutes of static stretching post-workout.

Progress Gradually and Consistently

As per Angela, it is crucial to challenge the muscles to their absolute limit. That is the key to increasing mobility and performance.

"It is important to push yourself, but not to a point where you are going to get hurt, especially if you are doing splits. Keep working at it, day by day, to try to get lower than you were previously. Flexibility is something that is totally underrated. Not a lot of people think it is that important, but it can really help you, especially for martial arts," quipped Angela.

Whole-Body Stretching Balance

Lee advocates stretching the entire kinetic chain, ensuring shoulders, core, hips, and legs share balanced mobility to avoid compensation injuries.

“I try to get a really good full-body stretch because when you pull a muscle, it is the worst feeling in the world. Stretching definitely helps to prevent those,” Lee added.

Allocate Proper Time

“You cannot really get a good stretch in if it is anything less than that. It really depends on whether you like to take your time with each position and stretch. Then, by all means, stretch longer,’ she explains. As per her, a good stretch should take at least 15 minutes before and after the workout.

Go to the sauna

Lee highlights stretching in warm environments or after heat exposure to increase tissue pliability and improve the range of motion gains. “If your body is warm and your muscles are warm, then it is going to be easier to stretch. You cannot stretch when you are cold,” she concluded.

Written by

Suryakant Das

Edited by

Sagnik Bagchi