The 5 Essential Stretches Every Fighter Should Master

Flexibility is not just about high kicks; it's about career longevity. In combat sports, a tight muscle is a vulnerable muscle—one that's more likely to strain, tear, or limit your performance when it matters most. As a chiropractor who has worked with UFC fighters, I can tell you that the athletes who last longest in this sport prioritize mobility work.

This guide will walk you through the five most crucial stretches to improve your range of motion, accelerate recovery, and build a more resilient body.

1. The Deep Hip Flexor Lunge (Couch Stretch)

Your hips are the engine for your power. Tight hip flexors—common in anyone who sits during the day—can lead to lower back pain and reduced kicking and grappling strength.

• How to do it: Kneel on one knee with your back foot elevated on a bench or couch. Your front foot should be flat on the floor. Squeeze your glute on the back leg and gently push your hips forward while keeping your back straight. You should feel a deep stretch in the front of your hip and quad.
• Hold: 60-90 seconds per side.

2. The Pigeon Pose

This is the king of stretches for releasing the glutes and piriformis, a common source of sciatic pain in athletes who do a lot of kicking and ground work.

• How to do it: From a push-up position, bring one knee forward towards the opposite hand, laying your shin on the ground as flat as you can. Extend your other leg straight behind you. Keep your hips square to the ground.
• Hold: 60-90 seconds per side. Breathe deeply to allow the muscles to release.

3. The 90/90 Hip Stretch

This stretch addresses both internal and external rotation of the hips—essential for guard work, scrambles, and powerful hip throws.

• How to do it: Sit on the floor with one leg in front of you bent at 90 degrees and the other leg behind you, also bent at 90 degrees. Keep your chest tall. Lean forward over your front leg, then rotate your torso to look over your back hip.
• Hold: 45-60 seconds per side.

4. The Thoracic Spine Rotation

A stiff upper back limits your ability to generate rotational power for punches and throws, and forces your lower back and shoulders to compensate.

• How to do it: Start on all fours. Place one hand behind your head. Rotate your upper body to bring that elbow towards your opposite hand, then rotate the other way to point that elbow to the ceiling. Keep your lower back still—the movement should come from your mid-back.
• Reps: 10-12 controlled rotations per side.

5. The Wall Pec Stretch

Fighters often develop tight pecs from the forward-arm position of boxing and grappling. This leads to rounded shoulders and increases risk of shoulder impingement.

• How to do it: Stand in a doorway or next to a wall. Place your forearm flat against the wall with your elbow at shoulder height (90-degree angle). Step through with the leg closest to the wall and rotate your body away until you feel a stretch in your chest.
• Hold: 45-60 seconds per side.

Consistency is Key

These stretches should be performed daily—or at minimum, after every training session. The few minutes you invest in mobility work will pay dividends in performance gains and injury prevention.

Need help with a specific mobility limitation or chronic tightness? Learn how we help combat athletes stay fight-ready at our Weston chiropractic clinic.