Stretching & Flexibility
Flexibility is critical for martial arts — especially kicking arts like Taekwondo and Karate. Consistent daily stretching produces results that sporadic stretching never will.
Dynamic warmup (before training)
| Exercise | Reps | Focus |
|---|---|---|
| Leg swings (front-back) | 15 each leg | Hip flexor and hamstring range of motion |
| Leg swings (side-to-side) | 15 each leg | Inner thigh (adductor) range of motion |
| Hip circles | 10 each direction | Hip joint mobility |
| High knees | 30 seconds | Cardiovascular warmup, hip flexor activation |
| Walking lunges | 10 each leg | Dynamic hip and quad stretch |
| Arm circles | 15 each direction | Shoulder mobility |
Static stretches (after training)
| Stretch | Hold | Target |
|---|---|---|
| Hamstring stretch (seated) | 30 sec each leg | Back of the thigh |
| Butterfly stretch | 30 sec | Inner thighs (groin) |
| Hip flexor lunge | 30 sec each side | Front of the hip |
| Straddle stretch | 30 sec | Inner thighs, hamstrings |
| Quad stretch (standing) | 30 sec each leg | Front of the thigh |
| Calf stretch | 30 sec each leg | Lower leg |
| Shoulder stretch (cross-body) | 30 sec each arm | Shoulder and upper back |
Splits progression
Working toward the splits takes weeks or months of daily practice.
| Week | Goal |
|---|---|
| 1–2 | Straddle stretch to slight discomfort (not pain). Hold 30 sec, 3 reps. |
| 3–4 | Increase hold time to 45 sec. Gently push deeper each session. |
| 5–8 | Begin wall splits — legs up a wall, gravity assists the stretch. 2–3 min. |
| 8–12 | Supported splits — slide into split position with hands on floor for support. |
| 12+ | Continue deepening. Full splits may take 3–6 months of daily work. |
Never bounce. Ballistic stretching (bouncing) causes micro-tears and triggers a protective reflex that tightens the muscle. Hold each stretch still, breathe into it, and let gravity do the work. Consistency beats intensity — 10 minutes daily is worth more than 30 minutes once a week.