List of Martial Arts Stretches & Flexibility Exercises

Here are a wide variety of martial arts stretches 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 stretches in order to achieve higher martial arts kicks, difficult grappling & submission positions with less strain, etc.

These Black Belt Wiki pages provide instructions and/or videos for martial arts stretches that target a huge variety of muscles and tendons. Martial artists should also experiment with different stretches in order to add variety to their 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. For additional information on stretches and flexibility training, please visit Black Belt Wiki’s section on Martial Arts Physical Fitness.

AmazonMartial Arts Flexibility & Stretching

List of Stretches – Each section contains a wide range of stretches focused on that muscle group (i.e. hamstrings).

Dynamic Stretches

Improved Flexibility

Stretching Equipment

  • Leg Stretching Devices
  • Straps
  • Towels – Towels are often used during stretches when a person is having trouble reaching their leg, hand, etc.

Individual Stretches by Name & Target – Each stretch listed below contains instructions and/or videos

Achilles Tendon Stretches

Ankle Stretches

Back Stretches

Biceps Stretches

Calf Stretches

Chest Stretches

Forearm Stretches

Glute (Butt) Stretches

Groin Stretches

Hamstring Stretches – These stretches are useful for achieving higher axe kicks and for reducing potential hamstring injuries that result from high kicks.

Hip Stretches

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

Oblique (Side) Stretches

Plantar Fasciitis Stretches

Quad (Thigh) Stretches

Shin Stretches

Shoulder Stretches

Side Stretches

Stretches for Side Splits

Triceps Stretches

Wrist & Forearm Stretches

Martial Arts Stretching Tutorial


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