FANDOM


Most taekwondo classes begin with a brief warmup (such as light jogging or calisthenics) followed by stretching. The warmup is used because cold muscles tend to stretch less well. In fact, some taekwondo classes conclude with stretching as well, to take advantage of the fact that the muscles are completely warmed up at that point.

The stretching used when studying taekwondo is not unlike stretching used for just about any sport, with two possible exceptions:

  • Splits - arguably the most important spanking stretch in taekwondo, due to the emphasis on high kicks such as Roundhouse Kicks and Side Kicks.
  • Hamstring stretches - important due to the emphasis on high kicks such as Front Kicks and Axe Kicks.

Stretching ExercisesEdit

How to Do Basic Standing Stretches Taekwondo Training

How to Do Basic Standing Stretches Taekwondo Training

Methods of Stretching (Get High Kicks Splits) GNT

Methods of Stretching (Get High Kicks Splits) GNT

Advanced stretching with Aaron Gassor.

It's not uncommon for people to stretch by order of major body areas. For instance, start with the neck and work one's way downward through the shoulders, waist, legs, etc. To that end, these stretches are not sorted alphabetically, but are sorted by body area.

Standing Stretches/Sitting StretchesEdit

These are stretches that can be done while standing.

NeckEdit

  • Neck rotation - rotate your neck in a circular motion, first clockwise then counterclockwise
  • Neck stretch - stretch your neck to each side, then to the front and back; you can use your hands to pull or push on the head to extend the stretch

ShouldersEdit

  • Shoulder rotation - bend your arms so that your fists are near your shoulders and rotate your arms, like flapping in circles, first clockwise then counterclockwise
  • Shoulder stretch - hold one arm straight and pull your straight arm into your upper chest using the other arm; people often place the straight arm into the crux of the elbow of the assisting arm to help pull the straight arm deeper into the chest

BackEdit

  • RISKY STRETCH: if you're prone to back problems, avoid this stretch. Backward stretch - with your legs about one shoulder-width apart, hands on hips, bend as far backward as possible, looking backward over your head
  • Partner back stretch - stand back-to-back with a partner, elbows interlocked; take turns lifting one another off the floor by bending forward; this can also be done as a sitting stretch

WaistEdit

  • Side stretch - with your legs about one shoulder-width apart, bend your waist first to one side then to the other; as you bend left, raise your right arm over your head, and vice versa
  • Windmill - stand with your legs spread about two shoulder-widths apart, stretch your left hand down to your right foot, then your right hand down to your left foot
  • Waist rotations - with your legs about one shoulder-width apart, hands on your hips, rotate your waist in a circular motion, first clockwise then counterclockwise
  • RISKY STRETCH: twist slowly, don't hurl your body into hard rotations. Upper body twist - with your legs about one shoulder-width apart, twist your body as much as possible so that you're looking first over one shoulder, then the other
  • Ball stretch - you lie flat on the floor (belt touch floor) then grab your foot (both) and start pulling it to your head, you want your bottom of your feet to touch your forehead. hold it for 1 min.

Upper LegsEdit

  • RISKY STRETCH: if you're prone to back problems, this stretch is better done while sitting. Standing hamstring stretch / toe-touching - bend down and touch your toes with your legs straight, place the palms of your hands on the mat if possible; it's okay to do this with your feet shoulder-width appart rather than with feet touching, if you'd rather
  • Short leg stretch - stand with your feet about two shoulder-widths apart, turn one foot to the side and turn your upper body in that direction, then bend down to touch that toe
  • Long leg stretch - extend one foot all the way to your side, leg straight, and drop your body down so that you're squatting on the heel of the other foot
  • Partner leg stretch - place one foot on your partner's shoulder, leg straight, while your partner slowly stands higher and higher
  • Centre split - spread your legs as far apart as you can while standing, it's okay to place your hands on the floor to stabilise yourself, but try to keep your hips back in the same line as your feet
  • Forward split - place one foot as far forward as possible and the other leg as far back as possible
  • Front Leg Partner Overspilt  - first, partner 1 will start with the forward split (Right leg in front), then partner 2 will come to partner 1's front leg. partner 2 will just put a finger underneath partner 1's front leg heels. then put any thing that is around 1 inch (5 cm) underneath partner 1's heel. now, partner 2 will go behind partner 1 and sit on partner 1's back leg (make sure the place partner 2 is sitting on is right behind partner 1's body, there shouldn’t have a gap). If partner 1 can already feel the stretch (and is quite painful), keep sitting on partner 1's leg but don't add any blocks to make it higher. if nothing happens to partner 1, continue to add blocks to the front foot until partner 1 can feel a stretch. If partner 1 feels the stretch, stop and sit on their legs for 1 min. every time after 1 min, add another block that is approximately 1-2 inch (5-10 cm) blocks. when partner 1 has a lot of blocks, the blocks are easy to fall so be careful on how they are placed. if any of them wants a challenge they could bend forward or bend backwards. when partner 1's leg has at least been lifted 13-15 inches (35-40 cm) off the ground, you can now switch partner 1's leg. now, partner 1 will do the splits on the floor again (left leg in front) and now do the EXACT thing we just did.  when partner 1 is done with that switch partner to partner 2 and also do the EXACT thing (instructions are written above and for partner 2, make sure he/she stretches both legs like partner 1).
  • Back Leg Partner Oversplit - first partner 1 will do the forward split (right leg in front), then partner 2 will go to partner 1's back leg, then partner 2 will put a pinger underneath the bridge of partner 1's foot. then put any thing that is around 1 inch (5 cm) underneath partner 1's bridge (foot). now, partner 2 will go in front of partner 1 and sit on partner 1's front leg (make sure the place partner 2 is sitting on is right in front of partner 1's body, there shouldn’t have a gap). If partner 1 can aldready feel thae stretch (and is quite painful), keep sitting on partner 1's leg but don't add any blocks to make it higher. if nothing happens to partner 1, continue to add blocks to the back foot until partner 1 can feel a stretch. If partner 1 feels the stretch, stop and sit on their legs for 1 min. every time after 1 min, add another block that is approximately 1-2 inch (5-10 cm) blocks. when partner 1 has alot of blocks, the blocks are easy to fall so be careful on how they are placed. if any of them wants a challenge they could bend forward or bend backwards. when partner 1's leg has at least been lifted 13-15 inches (35-40 cm) off the ground, you can now switch partner 1's leg. now, partner 1 will do the splits on the floor again (left leg in front) and now do the EXACT thing we just did.  when partner 1 is done with that switch partner to partner 2 and also do the EXACT thing (instructions are written above and for partner 2, make sure he/she stretches both legs like partner 1).
  • Middle Leg Partner Oversplit (middle split) - first partner 1 will do the center split/middle split, after partner 1 is in the middle split position, partner 2 goes to partner 1's left leg and put a block that is 1 inch tall and partner 2 is going to put partner 1's left foot onto that block. then partner 2 will sit on partner 1's right leg horizontally (partner 1 is facing forward and when partner 2 is sitting on leg, partner 2 should be seeing the side of the body or the side of the head). every time partner 1 feels less stretch just add more blocks that are around 1 inch (5 cm).  continue to put blocks and sit on leg until the blocks all add up to 15 inches (40 cm) if you want to continue to raise your leg, you can do that if not only change to other leg when your left leg is on a 15 inch (40 cm) tall block toer and your other leg can compleatly touch the mat/ground. When partner 1 can do that, switch legs so partner 2 is sitting on partner 1's left leg and is stretching the right leg. make sure you do the EXACT thing we just did with the other leg, then when partner 1 is done stretching the right leg, switch to partner 2 stretching and partner 1 sitting on partner 2's leg. when partner 2 is stretching, make sure to stretch both legs and follow the EXACT thing that we just did.

KneesEdit

  • Knee bends - place your feet about one shoulder-width apart, hands on your knees, and bend your knees to squat on your heels then return to standing
  • Knee rotations - place your feet together, hands on your knees, and rotate your knees in a small circular motion, first one way then the other

Sitting StretchesEdit

How to Do Basic Sitting Stretches Taekwondo Training

How to Do Basic Sitting Stretches Taekwondo Training

Splits5

For some people, it takes a lot more practice to be able to do the splits, due to fundamentally different hip structures. Read more at http://www.theptdc.com/2015/02/why-people-must-have-different-squat-stance/

These are stretches that are done while sitting on the ground.

Upper LegsEdit

  • Sitting hamstring stretch / toe-touching - sit with your legs out in front of you, feet touching; touch your toes
  • RISKY STRETCH: if you're prone to knee problems, consider doing this stretch with your rear leg bent in front of you rather than behind. Hurdler's stretch - sit with one leg bent behind you, the other leg straight in front of you; try to put your nose on the knee of the straight leg
  • Extended leg stretch - sit with one leg out in front of you, grab the other foot, lean back on one elbow and lift your foot straight into the air; straighten your leg while holding the foot, pull the straightened leg as far back as you can
  • Butterfly, or Lotus Press - sit with your legs spread but bent so that your feet are touching each other right in front of your groin; grip your feet or ankles with your hands and push your knees downward, try to touch your nose to the floor
  • Center split - spread your legs apart as far as you can while sitting, reach forward down the center and try to put your nose on the mat
  • Side split - spread your legs apart as far as you can while sitting, try to touch your nose to first one knee then the other
  • RISKY STRETCH: make sure you're working with a partner who understands your limits. Partner split - you and your partner face each other while doing sitting splits, grab each others wrists and take turns pulling each other forward

AnklesEdit

  • Ankle rotation - sit on the floor with one leg straight out in front of you, bend the other leg so that the ankle is on your straight knee; hold your foot in your hand and rotate the ankle in small circular motions, first clockwise then counterclockwise

Prone StretchesEdit

These are stretches done while lying down.

While on Your StomachEdit

  • Up dog - lay on your stomach, use your arms to lift your shoulders off the floor, arching your back, and look at the sky
  • Cat stretch - lift yourself onto your hands and knees, then arch your back upward
  • Cow stretch - lift yourself onto your hands and knees, then arch your back downward
  • Shoulder stretch - lift yourself onto your hands and knees, then move your hips backward and try to put your shoulders on the floor while holding your arms straight out in front of you
  • Back and abdomen stretch - lay on your stomach, bend your legs upward and grab your ankles, pull your ankles back to your shoulders while arching your back upward
  • Body rock - same as a Back and Abdomen Stretch, but rock back and forth while holding your ankles and arching your back

While on Your BackEdit

  • Back arch or Crab stretch - lay on your back, legs bent so your feet are flat on the floor, hands above your head flat on the floor so that the fingers are pointed toward your shoulder, then left your body off the floor so that your body forms an arch
  • RISKY STRETCH: if you're prone to back problems, this is a stretch to avoid. Body tuck or Yoga plough- lay on your back, lift your legs into the air and keep rotating them back so that your feet wind up behind your head, knees by your ears; you'll want to use your hand and elbows to help lift your hips into the air

Stretching MachinesEdit

TBD - the use of stretching machines

See Also Edit

ReferencesEdit

Community content is available under CC-BY-SA unless otherwise noted.