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Kickboxing: Warm-up exercises for your neck, arms

In kickboxing, your practice must proceed with careful warm-up exercises. This creates the right 'burn' in the muscles, preparing them for the extremely challenging activity.

Every part of the body must be addressed during the warm-up, including your neck, fingers and even your toes.

Though this series provides a few sets, you can add your own to the practice. It is not essential to do too many repeats. But ensure that the repeats are done fast and in a dynamic fashion that raises the temperature enough to prepare the body for the high intensity kicks and punches. If you are already an advanced practitioner you may up the challenge by doing the warm-ups in a slightly squatting posture (with knees bent) so the legs get stronger. These warm-ups may be used for other high-intensity activities such as jogging, cycling, etc. The warm-ups are complete exercise sets in themselves, in that you can do them anytime during the day to perk up your energy levels or to give your body some exercise if you lead a sedentary lifestyle.

Since the upper body takes a lot of the strain during punches, it is essential to include movements that work the neck, arms and fingers. Here, Muay Thai instructor Biki Bora prepares you for a kickboxing session with a warm-up that work out these parts.

The series on kick-boxing is co-ordinated by yoga instructor Shameem Akthar. For more on Biki Bora's health and kick-boxing tips visit bikiboxing.blogspot.com

Disclaimer: Any fitness regimen has to be tailored to individual needs for which you must work in tandem with your trainer and dietician. This series only provides broad guidelines.

Neck roll (version 1)

Stand with your feet a meter or so apart, pointed straight ahead. Place your hands behind you, holding your right wrist with your left hand lightly. Drop your neck to the left side, as if to reach your ear to your shoulder. Hold till the count of five. Repeat for your right side. Do three to five times.

Neck roll (version 2)

Assume the same stance as before. Raise your head up and drop it gently back. Then drop your head down, so your chin gets locked between your collar bones. This is one round. Do up to five rounds.

Neck roll (version 3)

Assume the stance as before with your feet a meter apart and hands behind. Now swing your neck drawing half-circles with your chin, swinging from the right to left side gently. Do five to ten times.

Wrist work

Stand with your feet a meter apart and hold both hands out in front of you. Hold your right hand out, as if pressing it against a wall. Place your left hand on the fingers of your right hand.

Now press the fingers back with your left hand till a slight pressure is experienced stretching from the tips of your fingers to the wrist and even right up to your lower arm.

Hold to a count of five. Release and repeat for the other hand.

Thumb hold

Assume the stance as before, with your feet a meter apart and hands out in front. Stretch your right thumb out, grasp it firmly with your left hand and pull it gently back. Hold to a count of five. Release and repeat for the other side.