Instructions for Martial Arts Stretches

Here are a wide variety of martial arts stretches used to improve flexibility and to reduce the chance of potential training injuries (i.e. a pulled muscle). They will help you to achieve higher martial arts kicks, difficult grappling & submission positions with less strain, etc. The sports and martial arts stretches listed below target a huge variety of muscles and tendons. You should also experiment with different stretches in order to add variety to your stretching routine (as they can get monotonous) and to find new stretches that can help with problem areas (i.e. hamstrings).

Before any strength and conditioning training, 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 the Martial Arts Physical Fitness and Yoga for Martial Arts sections.

Section supported by Stretching & Flexibility books.

List of Stretches - Each section contains a wide range of stretches focused on that muscle group (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
• 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.
• 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
• Triceps Stretches
• Wrist Stretches - Wrist stretches such as the kneeling wrist stretch, wrist circles, etc.

Martial Arts Stretching & Warm-Up Routines - Watch "typical" martial arts stretching and warm-up routines

• Aikido Warm-Up Exercises
• Brazilian Jiu-Jitsu Stretches
• Brazilian Jiu-Jitsu Warm-Up Exercises
• Capoeira Stretching - This is a stretching routine used by Capoeira, a very flexible & acrobatic Brazilian martial arts style.
• Judo Warm-Up Exercises
• Karate Stretches
• Kendo Warm-Up Exercises - Watch a Japanese instructor lead a Kendo warm-up routine.
• Kickboxing Stretches
• Krav Maga Warm-Up Exercises
• Kung Fu Stretches
• Mixed Martial Arts Stretches
• Muay Thai Stretches
• Taekwondo Stretches
• Taekwondo Warm-Up Exercises
• Tai Chi Warm-Up Exercises
• Wing Chun Warm-Up Exercises
• Wushu Stretches
• Yoga for Martial Arts Flexibility & Strength - This section focuses on yoga stretches and poses used to improve martial arts flexibility.

Dynamic Stretches

• Dynamic Warm-Up Routines
• Ankle Bounces
• High Knees
• Lateral Jumps
• Leg Swings
• For other dynamic stretches, please visit the main Dynamic Stretches section.

Improved Flexibility

• Benefits of Stretching - Improved flexibility, potential to reduce injuries, etc.
• Martial Arts Flexibility Drills - This section will help improve your overall martial arts flexibility and the height of your kicks.
• Partner Assisted Stretching

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

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
• 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
• 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
• 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

• Lying Down Glute Stretch
• Single Knee To Chest Stretch
• Toy Soldier Stretch

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 - These stretches are useful for achieving higher axe kicks and for reducing potential hamstring injuries that 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.
• Standing Hip Adductor Stretch or Side Lunge Stretch
• 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
• Standing Calf Stretch
• Towel Foot Stretch

Quad (Thigh) Stretches

• Leg Swings
• Prone Quad Stretch
• Standing Quad Stretch

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

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