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Table of Contents

•	Home Page
•	Forms - WTF
•	Forms - ITF
•	Sparring Tips & Techniques
•	Kicks
•	Stretching
•	Self-Defense
•	Punches & Strikes
•	Blocks
•	Stances
•	Taekwondo Words & Commands
•	Breaking Techniques
•	Strength Training
•	Speed Training
•	Explosive Power Training
•	Stamina Training
•	Kicking Accuracy
•	Black Belt Test
•	Weapons
•	Birthday Parties
•	Injuries & Treatment
•	Diet & Nutrition
•	Health Benefits
•	Weight Loss
•	Olympics & Taekwondo
•	School Directory
•	Games for Your Taekwondo Class
•	Advice for Parents
•	Advice for Adult Beginners
•	Taekwondo FAQs
•	How To Tie Your Belt
•	Taekwondo vs. Karate
•	Cartoons
•	Videos
•	Martial Arts Music
•	Taekwondo DVDs
•	Taekwondo Gear
•	Product Reviews
•	Taekwondo Shoes
•	Taekwondo Uniforms
•	Books - Our TKD Favorites!
•	Taekwondo Books for Kids
•	Privacy Policy
•	About Us
•	Contact Us

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Taekwondo Stretching

Taekwondo stretching improves your flexibility and helps to prevent injury (i.e. a strained hamstring during Taekwondo). You should stretch for at least 10 minutes before Taekwondo. You should also stretch after Taekwondo when your body is warmed up & limber in order to maximize your flexibility. Remember do not bounce when you stretch, do each Taekwondo stretch slowly and do not try to stretch beyond your body's limit (i.e. stop if a stretch hurts). As always, you should see a doctor before starting any strenuous exercise program! Also visit our Dynamic Stretching page or my personal Taekwondo Stretching Routine page.

Taekwondo Stretches Targeting Specific Areas of the Body

Taekwondo Stretching Videos - Watch these free martial arts & Taekwondo stretching videos in order to learn the proper techniques for many basic stretches.
- Basic Stretches - A number of basic stretches. This useful video is taught by a fitness instructor.
- Lower Body Stretches - A number of basic lower body stretches. Many of these stretches are used at our Taekwondo school.
- Upper Body Stretches - A number of basic upper body stretches. Many of these stretches are used at our Taekwondo school.
- Calf Stretches - Several videos that show a variety of calf stretches. This is one of my problem areas in Taekwondo so I try to do these stretches often in order to prevent injury.
- Hamstring Stretches - Several videos that show a variety of hamstring stretches. These will help you to achieve higher axe kicks.
- Kung Fu Warm-Up & Stretching Routine - Watch other martial art forms in order to gain additional insight into useful stretches. Incorporate the useful elements in your Taekwondo stretching routine.
- Taekwondo Warm-Up & Stretching Routine - Watch a Taekwondo stretching & warm-up routine done by a well-known Taekwondo Master and author. Many basic stretches and exercises (although some of the techniques look a little strange). Pick & utilize the parts that are right for you.
- Taekwondo Stretching - Watch more Taekwondo stretching techniques done by the same well-known Taekwondo Master and author.
- Taekwondo Stretching - A Taekwondo stretching video from another Taekwondo instructor. Utilize the bits that you like in your stretching routine.
- Taekwondo Core Stretches
- Taekwondo Stretches for Higher Kicks - This Taekwondo video shows various stretches that a black belt instructor uses in order to increase the height of his kicks.
- Splits - Front & side splits. Done by a Taekwondo instructor. These Taekwondo stretches will help you to achieve higher roundhouse kicks.
- Stretches for Higher Side Kicks & Roundhouse Kicks - Want to do a side kick that can reach your opponent's head? Then work on these stretches.

Targeted Taekwondo Stretches

Achilles Tendon - These Taekwondo stretches will help to reduce potential Achilles tendon injuries.
- Achilles Tendon Stretch - Achilles Tendon Stretch from About.com (Sports Medicine)
- Calf Stretch from Mayo Clinic
- Foot Against Wall - Healthline
- Gastrocnemius Stretch - Gastrocnemius Stretch from SportsInjuryClinic.net
Ankle - Given all of the spinning and turning in Taekwondo, you need to work on your ankle flexibility in order to avoid injuries and improve your kicking techniques.
- Ankle Rotation (Gulf Chakra) - Ankle Rotation from HealthandYoga.com
- Sit & cross one leg over your other thigh & use your hands to rotate your ankle. Then switch legs & work on other ankle. * Looking for a picture for this stretch.
- Sit with legs straight out & gently use one foot to push the other foot down to the left and then to the right. Then switch & work on other foot. * Looking for a picture for this stretch.
- Plantar Flexion - Plantar Flexion Stretch from About.com
- Dorsi Flexion - Dorsi Flexion Stretch from About.com
- Eversion - Eversion Stretch from About.com
- Inversion - Inversion Stretch from About.com
- American Orthopaedic Foot & Ankle Society - A variety of ankle stretches.
Back - Taekwondo Stretches
- Back Arch Stretch - Back Arch Stretch from SportsInjuryClinic.net
- Back Extension (Prone) - Back Extension Stretch from About.com (Physical Therapy)
- Cat Stretch - Cat Stretch from About.com (Physical Therapy)
- Cats Up and Down Stretch - Cats Up and Down Stretch from About.com (Golf)
- Child's Pose - Child's pose from About.com (Yoga) - Very relaxing stretch!
- Cobra Pose - Cobra pose from Yoga Journal
- Hip Opener and Lower Back Stretch from About.com (Sports Medicine)
- Kneeling Low Back Stretch from Healthline
- Knee-to-Chest Stretch (for lower back) from Mayo Clinic
- Latissimus Dorsi Stretch - Latissimus Dorsi Stretch from SportsInjuryClinic.net - One of my favorite stretches! Very relaxing.
Calf - When I was first learning Taekwondo, I tore my calf muscle. Now, I stretch religiously in order to try and avoid "self-inflicted" injuries. My favorite Taekwondo calf stretch is where you lean into a wall & stretch your calf muscles (see the Mayo Clinic calf stretch).
- Calf Stretching Videos - Several videos that show a variety of calf stretches. This is one of my problem areas in Taekwondo so I try to do these stretches often in order to prevent injury.
- Calf Stretch - Calf Stretch from Mayo Clinic
- Calf Stretch - Calf Stretch from About.com - Sports Medicine
- Bent Knee Calf Stretch - Bent Knee Calf Stretch from Healthline
- Bent Leg Calf Stretch from Racewalk.com
- Full Body Calf and Achilles Stretch from About.com - Sports Medicine
- Heel Drop from Racewalk.com
- Intensive Calf Stretch from Racewalk.com
- Straight Knee Calf Stretch from Healthline
- Gastrocnemius Stretch from SportsInjuryClinic.net
Chest - You need to stretch your chest muscles before Taekwondo in order to avoid injuries when throwing powerful punches, blocks, etc.
- Anterior Shoulder Stretch - Anterior Shoulder Stretch from SportsInjuryClinic.net
- Posterior Shoulder Stretch - Posterior Shoulder Stretch from SportsInjuryClinic.net
- Chest Stretch - Chest Stretch from About.com - Although I wouldn't use this model. :)
- Chest Stretch - Chest Stretch from Mayo Clinic
- Chest Stretch - Chest Stretch from Mayo Clinic
- Chest Stretch with a Partner - Chest Stretch with Partner from SportsInjuryClinic.net
Foot - Taekwondo Stretches
- Plantar Fascia Stretch - Plantar Fascia Stretch from About.com - Walking
- Planter Fascia Stretch - Plantar Fascia Stretch from SportsInjuryClinic.net
Groin & Inner Thighs - These Taekwondo stretches will help to reduce potential groin injuries.
- Groin Stretch - Groin Stretch from SportsInjuryClinic.net
- Sitting Groin Stretch - This Taekwondo stretch is good for higher roundhouse kicks. Keep trying to spread your legs just a little wider every time that you stretch.
- Butterfly Stretch - Butterfly Stretch from About.com
- Cross-Leg Stretch - Cross-Leg Stretch from About.com (Orthopedics)
- Squatting Adductor Stretch - Squatting Adductor Stretch from About.com (Orthopedics)
Hamstring (back of thigh) - If you want high axe kicks (i.e. over your head) then you need to work on your hamstring stretches, especially if you are inflexible oldie like me. :) My favorite Taekwondo hamstring stretch is the Lying Down Hamstring Stretch!
- Hamstring Stretching Videos - Several videos that show a variety of hamstring stretches. These will help you to achieve higher axe kicks.
- Hamstring Stretch - Hamstring Stretch from Mayo Clinic
- Hamstring Stretch (using a chair) from MedicineNet.com
- Lying Down Hamstring Stretch from Healthline
- Touch Your Toes Stretch from About.com
- Barre Stretch - Barre Stretch from About.com - Okay, this is from their ballet page but it is great for achieving higher axe kicks. Use a desk or a staircase and gradually increase the height of the stretch.
- Upper Hamstring Stretch - Another good & easy hamstring stretch that helps to prevent injuries when doing very high kicks.
- Sitting Hamstring Stretch - Sitting Hamstring Stretch from SportsInjuryClinic.net
- Sitting Hamstring Stretches
- Partnered Hamstring Stretch from SportsInjuryClinic.net
Hip - Taekwondo Stretches
- Hip Flexor Stretch from Mayo Clinic
- Hip Flexor Stretch from About.com - Sports Medicine
- Crossover Leg Swing from About.com - Walking
- Outer Hip Stretch from SportsInjuryClinic.net
- Standing Outer Hip Stretch from SportsInjuryClinic.net
- Piriformis Stretch from SportsInjuryClinic.net
Iliotibial (outside of thigh & knee) - Taekwondo Stretches
- Iliotibial Band Standing Stretch - About.com (Sports Medicine)
- Crossed Leg Stretch - Running Times
Knees
- Knee Rotation
- To improve your knee, focus on stretching & strengthening all of the muscles & tendons near the knee (i.e. calf, hamstrings and quad muscles).
Neck - Taekwondo Stretches
- Neck Stretch from Mayo Clinic
- Neck Stretch from Healthline
- Lateral Neck Flexion from SportsInjuryClinic.net
Quad/Quadriceps (front of thigh) - These Taekwondo stretches will help to reduce potential thigh injuries (i.e. strained quadriceps).
- Quad Stretch from Mayo Clinic
- Kneeling Quad Stretch from About.com - Sports Medicine
- Kneeling Quad Stretch from SportsInjuryClinic.net
- Lying Quad Stretch from About.com - Exercise
- Standing Quadricep Stretch from About.com - Sports Medicine
- Standing Quad Stretch from SportsInjuryClinic.net
Shin - Taekwondo Stretches
- Shin Stretch from SportsInjuryClinic.net
- Standing Shin Stretch from SportsInjuryClinic.net
Shoulders - - These Taekwondo stretches will work out & improve the flexibility of your shoulders.
- Anterior Shoulder Stretch - Anterior Shoulder Stretch from SportsInjuryClinic.net
- Posterior Shoulder Stretch - Posterior Shoulder Stretch from SportsInjuryClinic.net
- Shoulder Rotation
- Shoulder Stretch from Mayo Clinic
- Shoulder Stretch (with towel) from Mayo Clinic
- Shoulder Stretch from About.com (ergonomics)
Triceps (back of arm) - These Taekwondo stretches will work out your triceps.
- Tricep Stretch - Tricep Stretch from Mayo Clinic
- Tricep Stretch - Tricep Stretch from About.com
- Tricep Stretch - Tricep Stretch from About.com - Although the female model in this picture looks like a zombie! :)
Waist/Ribs/Obliques/Side Muscles - These Taekwondo stretches will help to prevent imjuries associated with your waist, ribs, obliques and sides.
- Arching Side Stretch - Arching Side Stretch from Heathline
- Hip Rotation
- Lying Bent Leg Oblique Stretch - Oblique stretch from ExRx.net
- Shoulder & Trunk Stretch from Physioroom.com
- Side Stretch - Side Stretch from SportsInjuryClinic.net
- Various Trunk Rotation Routines - Various trunk rotation exercise & stretches from Golf Fitness Magazine.
- Trunk Twist - Trunk twist from About.com (Ergonomics)
Hand, Fingers, Wrist & Forearm - These Taekwondo stretches will work out your hands, wrists and forearms.
- Forearm and Wrist Stretch - Forearm & Wrist Stretch from About.com (Golf) - This wrist stretch is listed on their golf section but this technique is used in Taekwondo & other martial arts as well.
- Hand & Finger Stretches - Hand & Finger Stretches from Shelter Publications
- Hand & Finger Stretches - Hand & Finger Stretches from PhysioAdvisor.com
- Hand Stretching - Hand Stretching WebMD
- Arm & Wrist Stretch - Arm & Wrist Stretch from About.com (Ergonomics)
- Wrist Extensor Stretch - Wrist Extensor Stretch from SportsInjuryClinic.net
- Wrist Flexor Stretch - Wrist Flexor Stretch from SportsInjuryClinic.net

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