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 (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. As always, you should see a doctor before starting any strenuous exercise program!

* My favorite stretching book is Ultimate Flexibility: A Complete Guide to Stretching for Martial Arts. Hundreds of great stretches.

Stretches for Specific Areas of the Body

Foot Ankle Calf Achilles Knees Hamstrings

Quads Groin & Inner Thighs Hip Flexor Obliques (Side Muscles) Back Chest

Shoulders Triceps Wrist & Forearm Neck

• Foot

  • Plantar Fascia Stretch from About.com - Walking

• Ankle

  • Ankle Rotation (Gulf Chakra)

  • 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.

• Calf

  • Calf Stretch from Mayo Clinic

  • Calf Stretch from About.com - Sports Medicine

  • Bent Knee Calf Stretch from Healthline

  • Straight Knee Calf Stretch from Healthline

• Achilles Tendon

  • Achilles Tendon Stretch from About.com - Sports Medicine

  • Foot Against Wall - Healthline

• Knees

  • Knee Rotation

  • To improve your knee, focus on stretching & strengthening all of the muscles near the knee (i.e. quad).

• Hamstring (back of thigh)

  • 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 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 Stretches

• Quad/Quadriceps (front of thigh)

  • Quad Stretch from Mayo Clinic

  • Standing Quadricep Stretch from About.com - Sports Medicine

  • Kneeling Quad Stretch from About.com - Sports Medicine

  • Lying Quad Stretch from About.com - Exercise

• Groin & Inner Thighs

  • Groin Stretch from SportsInjuryClinic.net

  • Sitting Groin Stretch - This one is good for higher roundhouse kicks. Keep trying to spread your legs just a little wider every time that you stretch. 

  • Butterfly Stretch from About.com

• Hip Flexor

  • Hip Flexor Stretch from Mayo Clinic

  • Hip Flexor Stretch from About.com - Sports Medicine

  • Crossover Leg Swing from About.com - Walking

• Waist/Ribs/Obliques/Side Muscles

  • Arching Side Stretch from Heathline

  • Hip Rotation

  • Shoulder & Trunk Stretch

  • Trunk Twist

• Back

  • Kneeling Low Back Stretch from Healthline

  • Knee-to-Chest Stretch (for lower back) from Mayo Clinic

  • Cats Up and Down Stretch from About.com

• Chest

  • Chest Stretch from Mayo Clinic

  • Chest Stretch from Mayo Clinic

• Shoulders

  • Shoulder Rotation

  • Shoulder Stretch from Mayo Clinic

  • Shoulder Stretch (with towel) from Mayo Clinic

  • Shoulder Stretch

• Triceps (back of arm)

  • Tricep Stretch from Mayo Clinic

• Wrist & Forearm

  • Forearm and Wrist Stretch from About.com - This wrist stretch is listed on their golf section but this technique is used in Taekwondo & other martial arts as well.

  • Arm & Wrist Stretch

• Neck

  • Neck Stretch from Mayo Clinic

  • Neck Stretch from Healthline