Joints warm up
a) Knees (หมุนเข่า): As we are going to use knees a lot during the training in order to generate effective movement. Also, knees themselves are one of the basic weapons of Muay Thai, especially when clinching. However, unfortunately knees are also one of the weakest joints that can be easily attacked. The knees warm up can be done by bend down your knees put your hands on the top of both knees then rotate knees round and round repeatedly about 20 up to 30 times.
b) Ankles (หมุนข้อเท้า): Ankle are also very important joints for Muay Thai training. Even though we do not use ankle for kick attack (Muay Thai uses shins for kick attack). Exercise ankles by raise your heels and rotate ankles in circle about 10-20 times
c) Waist (หมุนเอว) : Waist is very important part when clinching, effective waist warm up will reduce chance for damage of muscles. Put your hands on the waist, then waist to the left 10 times and twist right 10 times.
d) Neck (หมุนคอ): When clinching, opponent will try to grab your neck in order to use knee attack. Proper neck exercise will help to protect sprain and muscle damage. Put your hand on the waist and move your face vertically and horizontally 10-20 times each.
Muscle relax and warm up
Muscle relaxation is compulsory for Muay Thai training. We use a lot of muscles during training. In Thailand, boxer normally use special kind of hot oil, generally known as Nam Man Muay slightly apply on skin to make muscles stay active. However, using hot oil is not compulsory for training and boxers do not allowed to apply excessive hot oil on the body during Muay Thai competition.