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Regular training is great for the human body. It builds muscular strength and endurance, and keeps us fit, and active. It helps to increase our energy levels, and on a personal level, it gives us great self esteem.

A regular training schedule should also incorporate regular stretching. Stretching helps to improve range of motion, and will also lessen the chance of muscular injuries while exercising.

Capoeira kicks and floreios look very dynamic when done correctly, but may also cause injury and pain if the body has not warmed up for it.

Stretching before, during, and after training is good, but there may not be enough time in the class to do so. It’s better to stretch properly outside of training when your muscles are relaxed as you will be able to hold/increase the stretch at your own pace.

When you stretch regularly, not only are you improving your range of motion, but you are also preparing your body for capoeira training.

stretch

Here is a sequence of capoeira inspired leg stretches you can do to improve those kicks, and for improved health and wellbeing.

Hold each stretch for at least 30 seconds and make sure to relax your breathing. This will only take 20 minutes.

1st

Step

Go for a light jog or run on the spot for a few mins before starting.

2nd

Step

Standing squats (10 reps x 3 sets)

3rd

Step

Forward Leg Raises (5 reps x 3 sets each leg)

stretch

4th

Step

Standing Quad Stretch (both sides)

stretch

5th

Step

Cadeira stretch

stretch

6th

Step

Meia Lua de Compasso Stretch (both sides)

stretch

7th

Step

Standing V

stretch

8th

Step

Standing V holding one leg (both sides)

stretch

9th

Step

Decida Basica with arms on inside (both sides)

stretch

10th

Step

Rasteira (both sides)

stretch

11th

Step

Glute Stretch (both sides)

stretch

12th

Step

Forward splits (both sides)

stretch

13th

Step

Side splits

stretch

14th

Step

Seated V / Straddle

stretch

15th

Step

Seated V hamstring stretch (both sides)

stretch

16th

Step

Seated V overhand (both sides)

stretch

17th

Step

Seated V / Straddle

stretch

18th

Step

Butterfly

stretch

19th

Step

Knee across the body (both sides)

stretch

Tips

 Make it easier and better

  • Relax your breathing. This will help in relaxing your body and will gradually release the muscles for a better stretch.
  • As with regular training, make a habit of stretching at least twice to three times a week.
  • Gradually increase the stretch as you go. As a guide, deep breath in every 10 seconds and when breathing out, increase the stretch.

IMPROVE YOUR STRETCH WITH US!
At ABADA-Capoeira you are entitled to train 2 classes for free!

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