Taekwondo Stretching

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 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 Exercises

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

These are stretches that can be done while standing.

Neck

• Neck rotations - rotate your neck first in direction then the other
• Neck stretch - stretch your neck to each side, then to the front and back; you can use your hands to push on the head to extend the stretch

Shoulders

• Shoulder rotations - bend your arms and rotate your arms, like flapping in circles
• Shoulder stretches - hold one arm straight and pull your straight arm into your chest using the other arm

Back

• Backward stretch
• Partnered back stretch

Waist

• Waist bends
• Waist rotations

Upper Legs

• Standing hamstring stretch / toe-touching - bend down and touch your toes with your legs straight, or place the palms of your hands on the mat if possible; it's okay to do this with your feet shoulder-width apart if that makes it easier
• Upright splits - 

Knees

• Knee bends - place your feet together, 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 Stretches

These are stretches that are done while sitting.

Upper Legs

• Sitting hamstring stretch / toe-touching
• Sitting center splits
• Sitting side splits

Stretching Machines

TBD - the use of stretching machines

See Also 

• Taekwondo Exercises