This section provide instructions for a wide range of martial arts stretching techniques. These martial arts stretches are used to improve flexibility and to reduce the chance of potential martial arts injuries (i.e. a pulled muscle). Martial artists also use many of these martial arts stretches in order to achieve higher martial arts kicks, difficult grappling & submission positions with less strain, etc. For additional information on stretches and flexibility training, please visit Black Belt Wiki’s section on Martial Arts Physical Fitness.
These Black Belt Wiki pages provide instructions and/or videos for martial arts stretching exercises that target a huge variety of muscles and tendons. Martial artists should also experiment with different stretches in order to add variety to their martial arts stretching routines (as workouts can become monotonous) and to find new stretches that can help with problem areas (i.e. hamstrings).
Before any training session, martial artists should stretch and warm-up. All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program.
Martial Arts Stretching Techniques – Each section contains a wide range of martial arts stretching techniques focused on a specific target area (i.e. hamstrings).
- Achilles Stretches – Achilles stretches such as the heel drop stretch, towel foot stretch, etc.
- Ankle Stretches
- Back Stretches
- Biceps Stretches
- Calf Stretches – Calf stretches such as runner’s calf stretch, soleus stretch, etc.
- Chest Stretches
- Dynamic Stretches – List of a wide range of dynamic stretches with instructions & videos.
- Forearm Stretches
- Glute Stretches – Butt stretches
- Groin Stretches – Groin stretches such as the butterfly stretch, lunge stretch, etc.
- Hamstring Stretches – Hamstring stretches such as the toy soldier stretch, modified hurdler stretch, etc.
- Hip Stretches
- Iliotibial Stretches – Side of leg and knees.
- Knee Stretches
- Neck Stretches
- Partner Assisted Stretching
- Plantar Fasciitis Stretches – Bottom of foot stretches
- Quadricep Stretches – Quad stretches such as the standing quad stretch, prone quad stretch, etc.
- Shin Splint Stretches
- Shoulder Stretches
- Side Stretches – Oblique stretches
- Side Split Stretches – Side splits are often used to achieve higher lateral kicks (i.e. a higher roundhouse kick).
- Triceps Stretches
- Wrist Stretches – Wrist stretches such as the kneeling wrist stretch, wrist circles, etc.
Dynamic Stretching Techniques
- Dynamic Warm-Up Routines
- Ankle Bounces
- High Knees
- Lateral Jumps
- Leg Swings
- Running Backwards
- For other dynamic martial arts stretches, please visit the main Dynamic Stretches section.
Improved Flexibility
- Benefits of Stretching – Improved flexibility, potential to reduce injuries, etc.
- Junbi Undo – A stretching & warm-up routine used by some traditional Karate styles, especially Goju-Ryu Karate.
- Martial Arts Flexibility Drills – This section will help improve your overall martial arts flexibility and the height of your kicks.
- Partner Assisted Stretching
- Side Splits – This page focuses on martial arts stretching techniques used to achieve wider side splits. Side splits are often used by martial artists in order to help with higher lateral kicks.
- Stretches for Higher Kicks – This page looks at stretches that martial artists use to achieve higher lateral kicks (i.e. high roundhouse kicks) and higher vertical kicks (i.e. high axe kicks).
Equipment
- Leg Stretching Devices – Leg stretching devices are pieces of equipment that some martial artists use in order to force their legs wider apart in an attempt to increase their lower body flexibility.
- Straps
- Towels – Towels are often used during martial arts stretches when a person is having trouble reaching their leg, hand, etc. For example, if they can’t reach their foot with their hands, they might place a towel around their foot and pull back on the ends of the towel with their hands.
Individual Stretching Techniques by Name & Target Area
Achilles Tendon Stretches
- Heel Drop Stretch
- Runner’s Calf Stretch – Also known as Sprinter’s Calf Stretch, Push-Up Calf Stretch, etc.
- Seated Toe Touches – Also known as Sitting Toe Touches.
- Soleus Stretch
- Stair Stretch
- Standing Calf Stretch with Wall
- Towel Foot Stretch
Ankle Stretches
- Ankle Rotation – Also known as Ankle Circles.
- Foot Flexing
- Towel Foot Stretch
Back Stretches
- Bow Pose
- Camel Pose
- Cat Stretch
- Cat-Cow Stretch
- Child’s Pose – Also known as Praise Pose.
- Cobra Stretch
- Downward Facing Dog
- Kneeling Back Rotation Stretch
- Plow Pose – This is an advanced Yoga back stretch.
- Seated Twist Pose
- Single Knee To Chest Stretch
- Sumo Squat Twist Stretch
- Upward Facing Dog – This back stretch also works on your core and shoulder strength.
- Wall Lat Stretch – This stretch focuses on your Latissimus Dorsi (or Lats).
- Wheel Pose
Biceps Stretches
- Doorway Biceps Stretch
- Seated Biceps Stretch or Seated Bent Knee Biceps Stretch
Calf Stretches
- Dynamic Calf Stretch
- Foot on Wall Calf Stretch
- Heel Drop Stretch
- Runner’s Calf Stretch – Also known as Sprinter’s Calf Stretch, Push-Up Calf Stretch, etc.
- Soleus Stretch
- Stair Stretch
- Standing Calf Stretch with Wall
- Standing Gastroc Stretch – Also known as Standing Gastrocnemius Stretch, Standing Foot Pull Stretch, etc.
- Towel Foot Stretch
Chest Stretches
- Camel Pose
- Chain Breakers
- Doorway Chest Stretch
- Office Chest Stretch
- Reverse Shoulder Stretch – This stretch also works on your chest muscles.
Forearm Stretches
- Kneeling Wrist Stretch – Stretches wrists and forearms.
- Prayer Wrist Forearm Stretch – Stretches wrists and forearms.
- Wrist Extensor Stretch
- Wrist Flexor Stretch
Glute (Butt) Stretches
Groin Stretches
- Butterfly Stretch – Targets groin, hips, etc.
- Low Lunge Pose – This Yoga exercise targets your groin, hamstrings, quads and glutes.
- Lotus Pose
- Lunge Stretch
- Seated Straddle Stretch – Also known as Seated V-Stretch.
- Squat Pose
Hamstring Stretches – Hamstring stretches are used by some martial artists in order to achieve higher kicks (i.e. axe kicks) and to reduce the potential for hamstring injuries that can result from high kicks.
- Downward Facing Dog
- Heron Pose
- Hurdler Stretch – Also known as Hurdler’s Stretch.
- Leg Swings
- Lying Down Hamstring Stretch
- Modified Hurdler Stretch
- Pyramid Pose – This Yoga stretch will work on your hamstrings and back.
- Seated Forward Bend Stretch
- Seated One Leg Hamstring Stretch
- Seated Toe Touches – Also known as Sitting Toe Touches.
- Single Straight Leg Stretch – This hamstring stretch involves lying on your back.
- Sitting Single Leg Hamstring Stretch – This hamstring stretch is also useful for loosening groin and hips.
- Standing Big Toe Pose – The Standing Big Toe Pose is a hamstring stretch that also works on your balance.
- Standing Crossed Leg Hamstring Stretch
- Standing Hamstring Stretch
- Standing Knee Hug – This balance exercise also stretches your hamstrings and lower back.
- Stretch Kick
- Toy Soldier Stretch
- Towel Foot Stretch
Hip Stretches
- Butterfly Stretch – Targets groin, hips, etc.
- Cross Body Leg Swings
- Kneeling Hip Flexor Stretch
- Lateral Leg Swings
- Leg Swings
- Lotus Pose
- Lunge Stretch
- Pigeon Pose
- Seated Torso Stretch – Targets lower back, IT band, hips, obliques, etc. Also known as Seated Pretzel Stretch, Seated IT Band Stretch, etc.
- Single Leg Circles – This stretching exercise is also know as One Leg Circles.
- Standing Hip Adductor Stretch or Side Lunge Stretch
- Standing Hip Circles
- Standing IT Band Stretch – Iliotibial (IT) band stretch for hips, outer thighs, knees, etc.
- Toy Soldier Stretch
- Triangle Pose
Iliotibial (ITB) Stretches
- Seated Torso Stretch – Targets lower back, IT band, obliques, etc. Also known as Seated Pretzel Stretch, Seated IT Band Stretch, etc.
- Standing IT Band Stretch – Iliotibial band (ITB) stretch for hips, outer thighs, knees, etc.
Neck Stretches
- Dorsal Glide
- Hands On Head Neck Stretch
- Neck Circles or Neck Rotation
- Seated Neck Release
Oblique (Side) Stretches
- Half Moon Pose – This stretch also works on your balance and core & leg strength.
- Lying Crossover Stretch
- Lying Knee Rollover Stretch – This stretch focuses on your lower back and obliques.
- Seated Torso Stretch – Targets lower back, IT band, obliques, etc. Also known as Seated Pretzel Stretch.
- Standing Side Stretch
- Windmills
Plantar Fasciitis Stretches
- Foot on Wall Calf Stretch
- Heel Drop Stretch
- Runner’s Calf Stretch
- Seated Bent Leg Foot Stretch
- Seated Cross Leg Foot Stretch
- Stair Stretch
- Standing Calf Stretch
- Towel Foot Stretch
Quad (Thigh) Stretches
Shin Stretches
- Calf Raises
- Dynamic Calf Stretch
- Foot on Wall Calf Stretch
- Heel Drop Stretch
- Kneeling Shin Stretch
- Runner’s Calf Stretch – Also known as Sprinter’s Calf Stretch, Push-Up Calf Stretch, etc.
- Seated Shin Stretch
- Soleus Stretch
- Standing Calf Stretch with Wall
- Standing Gastroc Stretch – Also known as Standing Gastrocnemius Stretch, Standing Foot Pull Stretch, etc.
- Standing Shin Stretch
- Towel Foot Stretch
Shoulder Stretches
- Arm Circles or Shoulder Rotations
- Posterior Shoulder Stretch or Crossover Arm Stretch
- Reverse Shoulder Stretch – This stretch also works on your chest muscles.
- Shoulder Shrugs
Side Stretches
- Half Moon Pose
- Lying Crossover Stretch
- Lying Knee Rollover Stretch – This stretch focuses on your lower back and obliques.
- Seated Torso Stretch – Targets lower back, IT band, obliques, etc. Also known as Seated Pretzel Stretch.
- Standing Side Stretch
Stretches for Side Splits
- Leg Stretching Devices
- Partner Assisted Leg Splits
- Seated Straddle Splits with Wall Assist
- Seated Straddle Stretch
- Wall Splits
- Yoga’s Frog Pose – This yoga stretch is used to widen a martial artist’s hip & side split flexibility.
Triceps Stretches
- Standing Triceps Stretch – Also known as Overhead Triceps Stretch.
- Towel Triceps Stretch
Wrist & Forearm Stretches
- Kneeling Wrist Stretch
- Prayer Wrist Forearm Stretch – Stretches wrists and forearms.
- Wrist Extensor Stretch
- Wrist Flexor Stretch
- Wrist Circles
Stretching Questions
How can you improve your flexibility?
In order to improve your flexibility, you need to stretch above and beyond the stretching done before normal training sessions or a match. You need to stretch every day and try to stretch at least twice per day. However, be aware that any improvement in flexibility as an adult will be slow. Nevertheless, if you keep stretching, you should see gradual but solid improvement over time. You should use dynamic stretches (i.e. leg swings) in order to improve overall flexibility. However, athletes should not stretch so far that they hurt themselves. Increased flexibility is a gradual process.
How can I improve my leg flexibility for kicking?
If you want to improve the vertical height of your kicks, students should try stretches such as vertical leg swings, seated toe touches, etc. If you want to improve the lateral height of your kicks (i.e. higher roundhouse kicks), students should try butterfly stretches, lateral leg swings, seated straddle stretches, etc. Moreover, every day, students should actively stretch all of the muscles and tendons used in kicking such as the hamstrings, hip flexors, quadriceps, calf muscles, achilles, groin, etc.
What are the benefits of stretching?
The benefits of stretching include improved flexibility, enhanced athletic power due to better range of motion, the possible reduction of potential training injuries (i.e. injuries from tight muscles), relief of muscle stress and tension, help to loosen tight muscles, a time to focus and mentally prepare before a workout or match, etc.
What is dynamic and static stretching?
Dynamic stretching is where an athlete uses slow & controlled movement-based stretches that do not exceed a person’s natural range of motion. Examples of dynamic stretches include leg swings and arm circles. In contrast, static stretching is where an athlete holds a stretch in place and doesn’t move. Examples of static stretching include the push-up stretch (or runner’s calf stretch) and butterfly stretch. Both types of stretches can improve flexibility over time. However, many experts think that dynamic stretches provide a better overall warm-up for an athlete’s muscles & cardiovascular system (when compared to static stretches).
For more on dynamic and static stretching, you should read this Wikipedia article.
Related Pages
Martial Arts Stretching
Martial Arts Stretching Image From Wikimedia Commons