Taekwondo Stretching

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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!

* 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.

Stretches for Specific Areas of the Body

Stretching Videos - Watch these free stretching videos in order to learn the proper technique for many basic stretches.
- 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 warm-up and stretching 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 stretching video from another Taekwondo instructor. Utilize the bits that you like in your stretching routine.
- Basic stretches - A number of basic stretches.
- 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.
- Splits - Front & side splits. Done by a Taekwondo instructor. Helps with higher roundhouse kicks.
Foot
- Plantar Fascia Stretch from About.com - Walking
- Planter Fascia Stretch from SportsInjuryClinic.net
Ankle Stretches
- Ankle Rotation (Gulf Chakra) 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 from About.com
- Dorsi Flexion from About.com
- Eversion from About.com
- Inversion from About.com
- American Orthopaedic Foot & Ankle Society - A variety of ankle stretches.
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).
- Calf Stretch from Mayo Clinic
- Calf Stretch from About.com - Sports Medicine
- Bent Knee Calf Stretch from Healthline
- Straight Knee Calf Stretch from Healthline
- Gastrocnemius Stretch from SportsInjuryClinic.net
Shin Stretches
- Shin Stretch from SportsInjuryClinic.net
- Standing Shin Stretch from SportsInjuryClinic.net
Achilles Tendon Stretches

Achilles Tendon Stretch from About.com - Sports Medicine
Calf Stretch from Mayo Clinic
Foot Against Wall - Healthline
Gastrocnemius Stretch from SportsInjuryClinic.net

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).
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!
- 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 Stretch from SportsInjuryClinic.net
- Sitting Hamstring Stretches
- Partnered Hamstring Stretch from SportsInjuryClinic.net
Quad/Quadriceps (front of thigh) Stretches
- 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
Groin & Inner Thighs Stretches
- 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
- Cross-Leg Stretch - About.com (Orthopedics)
- Squatting Adductor Stretch - About.com (Orthopedics)
Iliotibial (outside of thigh & knee) Stretches
- Iliotibial Band Standing Stretch - About.com (Sports Medicine)
- Crossed Leg Stretch - Running Times
Hip 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
Waist/Ribs/Obliques/Side Muscles Stretches
- Arching Side Stretch from Heathline
- Hip Rotation
- Shoulder & Trunk Stretch from Physioroom.com
- Side Stretch from SportsInjuryClinic.net
- Trunk Twist from About.com (Ergonomics)
Back Stretches
- Back Arch Stretch from SportsInjuryClinic.net
- Back Extension (Prone) from About.com (Physical Therapy)
- Cat Stretch from About.com (Physical Therapy)
- Cats Up and Down Stretch from About.com (Golf)
- 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 from SportsInjuryClinic.net - One of my favorite stretches! Very relaxing.
Chest Stretches
- Anterior Shoulder Stretch from SportsInjuryClinic.net
- Chest Stretch from About.com - Although I wouldn't use this model. :)
- Chest Stretch from Mayo Clinic
- Chest Stretch from Mayo Clinic
- Chest Stretch with a Partner from SportsInjuryClinic.net
Shoulders Stretches
- Anterior Shoulder Stretch from SportsInjuryClinic.net
- 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) Stretches
- Tricep Stretch from Mayo Clinic
- Tricep Stretch from About.com
- Tricep Stretch from About.com - Although the female model in this picture looks like a zombie! :)
Hand, Fingers, Wrist & Forearm Stretches
- Forearm and 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 - Shelter Publications
- Hand & Finger Stretches - PhysioAdvisor.com
- Hand Stretching - WebMD
- Arm & Wrist Stretch from About.com (Ergonomics)
- Wrist Extensor Stretch from SportsInjuryClinic.net
- Wrist Flexor Stretch from SportsInjuryClinic.net
Neck Stretches
- Neck Stretch from Mayo Clinic
- Neck Stretch from Healthline
- Lateral Neck Flexion from SportsInjuryClinic.net

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