Using your body in a new way can take some getting used to, and it’s completely normal to feel achey after a high-intensity workout.


While a cool-down and a post-class stretch certainly can help, taking some time out of your day to hold some longer stretches can also help to offer some relief.

Try these stretches in your own time to get back fighting fit in time for your next Flykick session.

1. Figure-four Glute Stretch

If you’re extending your hip at the top of your kicks and twisting through with those punches, your glutes should be on fire by the end of the session. This classic glute stretch will work wonders for the aches and will also loosen your hips up.

From a seated position, rest the outside of your right ankle (or just above the joint) on top of your left thigh. The right knee should be bent and pointing outwards.

Bend your left knee, bringing it towards your chest, remaining upright through the spine. You should feel a stretch along your right glutes and the outside of the thigh. For a deeper stretch, gently push the right knee away from you while keeping the ankle where it is.

2. Child’s Pose Lat Stretch

Twisting through those punches rather than using just your arms will call upon recruitment of the lats – the muscles on the sides of your back that attach to your arms. There are a few ways to stretch out the lats, but this one is super relaxing.

From all fours, sit your hips back onto your heels and stretch your arms out in front of you, resting your head and keeping your knees apart. Walk your hands over to one side, reaching as far as you can without lifting your hips.

3. Seated Hamstring Stretch

Flexibility is a huge aspect of kicking technique, and tight hamstrings can sometimes hold you back. Stretching out the hamstrings will get you head-kicking in no time.

From a seated position, extend your right leg out in front of you and tuck the left leg in so that the sole of your foot is touching the right inner thigh. Relax the left leg, allowing the knee to fall out.

Square up the hips by pulling the right hip back, then slowly reach forwards, bringing the chest towards your right leg without hunching the upper back.

4. Butterfly Stretch

The hips and groin are a super tight area of the body, since we spend so much time sitting down at desks, on public transport and in front of the TV. This stretch is the easiest way to loosen up through the hips, groin and inner thighs, and is an easy one to do for all levels.

In a seated position, take the soles of the feet together, allowing the knees to fall out to the sides. Remain upright, keeping a good posture as you gently push your thighs down towards the ground using your elbows.

5. Kneeling Hip Flexor Stretch

Tight hips are probably the biggest barrier when it comes to kicking, often preventing both hip extension at the top of the kick and the turning over of the hip to drive the kick into the bag. For this reason you’ll probably find then extra achey after class, so try the kneeling hip flexor stretch – which we do during the active mobility section – at home.

Kneel on your left knee and bring the right foot in front, placing the foot directly under the knee.

Keeping the hips square, gently drive your hips forward until you feel the stretch along your left hip flexor. Keep the core engages and try not to overarch the lower back.

If you need a deeper stretch, extend the left arm up the ceiling.


All stretched out and ready to jump into your next session? Book your bag here!


Louisa Willoughby