Benefits of Stretching
Stretching is an unavoidable requirement in any sport. It makes sure that the body is prepared for movements outside its normal range. Not doing stretching exercises before you start training can greatly increase your risk of injury when carrying out dynamic movements.
When done properly, stretching can do more than just increase flexibility. Benefits include:
* Reduced injuries to muscles, joints & tendons.
* Reduced muscle soreness and stiffness.
* Improved physical fitness.
* The ability to perform advanced and skilled movements.
* Easier to execute general martial art movements.
When done properly, stretching can do more than just increase flexibility. Benefits include:
* Reduced injuries to muscles, joints & tendons.
* Reduced muscle soreness and stiffness.
* Improved physical fitness.
* The ability to perform advanced and skilled movements.
* Easier to execute general martial art movements.
Warming Up
Warming Up It is critically important that you warm up before you begin to stretch. Try and engage in at least five minutes of aerobic activity such as skipping, jogging or any other action that will cause a similar increase and get your blood pumping around your body. Increased blood flow in the muscles improves flexibility and muscle performance and reduces the chances of injury.
The objective is to break a sweat. This indicates that your core temperature is coming up, that you are "warm" in the true sense of the word.
When warm, stretching is easier, less likely to injure you, muscles reach greater final stretch extents, and the effects of the stetches themselves (muscle memory) last longer.
The objective is to break a sweat. This indicates that your core temperature is coming up, that you are "warm" in the true sense of the word.
When warm, stretching is easier, less likely to injure you, muscles reach greater final stretch extents, and the effects of the stetches themselves (muscle memory) last longer.
Stretches
This website http://www.taekwondo-training.com/Taekwondo_Stretching_Exercises.html has some more information on stretches.
Here is a list of useful stretches from websites such as the Mayo Clinic. These pages include written and photo instructions. As always, you should see a doctor before starting any strenuous exercise program!
Here is a list of useful stretches from websites such as the Mayo Clinic. These pages include written and photo instructions. As always, you should see a doctor before starting any strenuous exercise program!
- Foot
- Plantar Fascia Stretch from About.com - Walking
- Plantar Fascia Stretch from About.com - Walking
- Ankle
- Ankle Rotation (Gulf Chakra)
- Sit & cross one leg over your other thigh & use your hands to rotate your ankle. Then switch legs & work on other ankle. * Looking for a picture for this stretch.
- Sit with legs straight out & gently use one foot to push the other foot down to the left and then to the right. Then switch & work on other foot. * Looking for a picture for this stretch.
- Ankle Rotation (Gulf Chakra)
- Calf
- Calf Stretch from Mayo Clinic
- Calf Stretch from About.com - Sports Medicine
- Bent Knee Calf Stretch from Healthline
- Straight Knee Calf Stretch from Healthline
- Calf Stretch from Mayo Clinic
- Achilles Tendon
- Achilles Tendon Stretch from About.com - Sports Medicine
- Achilles Tendon Stretch from About.com - Sports Medicine
- Hamstring (back of thigh)
- Hamstring Stretch from Mayo Clinic
- Hamstring Stretch (using a chair) from MedicineNet.com
- Lying Down Hamstring Stretch from Healthline
- Touch Your Toes Stretch from About.com
- Barre Stretch from About.com - Okay, this is from their ballet page but it is great for achieving higher axe kicks. Use a desk or your stairs and gradually increase the height of the stretch.
- Upper Hamstring Stretch - Another good & easy stretch to prevent injuries when doing very high kicks.
- Sitting Hamstring Stretches
- Hamstring Stretch from Mayo Clinic
- Quad/Quadriceps (front of thigh)
- Quad Stretch from Mayo Clinic
- Standing Quadricep Stretch from About.com - Sports Medicine
- Kneeling Quad Stretch from About.com - Sports Medicine
- Lying Quad Stretch from About.com - Exercise
- Quad Stretch from Mayo Clinic
- Groin & Inner Thighs
- Groin Stretch from SportsInjuryClinic.net
- Sitting Groin Stretch - This one is good for higher roundhouse kicks. Keep trying to spread your legs just a little wider every time that you stretch.
- Butterfly Stretch from About.com
- Groin Stretch from SportsInjuryClinic.net
- Waist/Ribs
- Arching Side Stretch from Heathline
- Shoulder & Trunk Stretch
- Trunk Twist
- Arching Side Stretch from Heathline
- Hip Flexor
- Hip Flexor Stretch from Mayo Clinic
- Hip Flexor Stretch from About.com - Sports Medicine
- Crossover Leg Swing from About.com - Walking
- Hip Flexor Stretch from Mayo Clinic
- Back
- Kneeling Low Back Stretch from Healthline
- Knee-to-Chest Stretch (for lower back) from Mayo Clinic
- Cats Up and Down Stretch from About.com
- Kneeling Low Back Stretch from Healthline
- Tricep (back of arm)
- Tricep Stretch from Mayo Clinic
- Tricep Stretch from Mayo Clinic
- Wrist & Forearm
- Forearm and Wrist Stretch from About.com - On the golf page but this stretching technique is used in Taekwondo & other martial arts as well.
- Arm & Wrist Stretch
- Forearm and Wrist Stretch from About.com - On the golf page but this stretching technique is used in Taekwondo & other martial arts as well.
- Shoulder
- Shoulder Stretch from Mayo Clinic
- Shoulder Stretch (with towel) from Mayo Clinic
- Shoulder Stretch
- Shoulder Stretch from Mayo Clinic
- Chest
- Chest Stretch from Mayo Clinic
- Chest Stretch from Mayo Clinic
- Chest Stretch from Mayo Clinic
- Neck
- Neck Stretch from Mayo Clinic
- Neck Stretch from Healthline
- Neck Stretch from Mayo Clinic