Taekwondo Stretching Routine
Here is my personal 10-15 minute Taekwondo stretching routine
used in the beginning of our Taekwondo classes. It focuses on warming up your
muscles & tendons and stretching most of your body in order to
prevent injuries and improve flexibility. This page was designed
to illustrate a typical stretching session for new Taekwondo
students and to give some stretching ideas for more experienced
Taekwondo students. You should spend at
least 20-30 seconds on each stretch (don't rush because a five
second stretch doesn't help anyone). Also
remember to change things up frequently so your classmates/students don't get bored with the same old stretching routine!
My favorite Taekwondo stretching book is
Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts.
Hundreds of great stretches with pictures. Here is the Apple's
iBook version of Ultimate Flexibility
Warm Up - Take 2-3 minutes to
slowly warm up your muscles, loosen your joints and boost your
heart rate. Also "cold" muscles/tendons can be more easily
injured during stretching.
- Make sure you target all of the main areas of the body with
special focus on the typical Taekwondo problem areas such as calf, groin and hamstrings.
For instructions on how to perform any of these stretches,
please visit our
Rolls or Wrist Stretches
Stretch - I use various Lunges.
Stretch - From a sitting position and with one leg remaining
flat on the ground, you bring
your other knee/ankle to your chest.
Torture... um, I mean... Strengthening Section :) - This
segment adds some variety and fun into the stretching session
and gets people talking & laughing... or is that cursing?
For instructions on how to perform any of these exercises,
please visit our
Taekwondo Strength Training page.
Alternatives - Crunches, Reverse Crunches, Bird Dog, Russian
- Second half of the stretching session. For instructions on how
to perform any of these stretches, please visit our
Hamstring Stretch - Sit down with your legs straight out and
grab your toes/foot.
Spread your legs as wide as possible and then reach down &
touch one foot, then the other and finally down the middle.
Extension Stretch (also known as the Cobra
Pose with Arms Extended