Stretching & Flexibility

Flexibility is critical in every martial art — especially kicking arts like Taekwondo and Karate, and throwing arts like Judo and Aikido.

Dynamic Warmup (before training)

• Leg swings (forward/back, side to side) — 10 each direction
• Hip circles — 10 each direction
• Arm circles — 10 each direction
• High knees — 20 reps
• Butt kicks — 20 reps
• Lunges with twist — 10 each side

Static Stretches (after training)

• Hamstring stretch: seated forward fold, hold 30 seconds
• Butterfly stretch: soles together, knees out, gentle press, hold 30 seconds
• Hip flexor stretch: lunge position, back knee down, push hips forward, hold 30 seconds each side
• Shoulder stretch: cross-body arm pull, hold 20 seconds each
• Straddle stretch: seated wide legs, lean forward, hold 30 seconds
• Calf stretch: wall lean, hold 20 seconds each side

Flexibility Progression

Flexibility takes weeks and months, not days. The key is consistent daily stretching (even 5-10 minutes) rather than intense occasional sessions. Never bounce or force a stretch. Progress comes from gentle, sustained holds over time.