Taekwondo Stretching
You need to stretch before any
Taekwondo or martial arts workout. Stretching
improves your flexibility and helps to prevent injury.
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 stretch slowly and do not
try to stretch beyond your body's limit (i.e. stop if a stretch
hurts). If you are looking for exercises to strengthen your
body, please visit our Taekwondo
strengthening page.
The pages below include
free written and photo
instructions. Also check out our free stretching
videos. As always, you should see a doctor before starting
any strenuous exercise program!
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My favorite Taekwondo stretching book is
Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts .
Hundreds of great stretches (with pictures). Also check out
these popular
stretching books and
stretching DVDs .
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Stretches
for Specific Areas of the Body |
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Stretching Videos - Watch these free
stretching videos in order to learn the proper technique for
many basic stretches.
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Foot
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Ankle Stretches
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Ankle Rotation (Gulf Chakra)
from HealthandYoga.com
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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.
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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.
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Plantar Flexion from About.com
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Dorsi Flexion from About.com
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Eversion from About.com
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Inversion from About.com
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American Orthopaedic Foot & Ankle Society - A variety of
ankle stretches.
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Calf Stretches - 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 calf stretch is where you lean into a wall & stretch
your calf muscles (see the Mayo Clinic stretch).
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Shin Stretches
Achilles Tendon Stretches
Knees
Hamstring (back of thigh) Stretches
- 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 hamstring stretch is
the Lying Down Hamstring Stretch!
Quad/Quadriceps (front of thigh) Stretches
Groin & Inner Thighs Stretches
Iliotibial (outside
of thigh & knee) Stretches
Hip Stretches
Waist/Ribs/Obliques/Side Muscles
Stretches
Back Stretches
Chest Stretches
Shoulders
Stretches
Triceps (back of arm)
Stretches
Hand, Fingers, Wrist & Forearm
Stretches
Wrist Extensor Stretch from SportsInjuryClinic.net
Wrist Flexor Stretch from SportsInjuryClinic.net
Neck Stretches
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