The Ultimate Guide to Stretching for Martial Artists

Aug 1, 2024

5 min read

Importance of Stretching

Stretching is a crucial component of martial arts training. It enhances flexibility, improves performance, and reduces the risk of injuries. Flexibility allows martial artists to execute high kicks, swift movements, and complex techniques with ease. Regular stretching also helps in maintaining muscle and joint health, preventing stiffness, and promoting overall physical well-being.

Full Body Stretching Routine

Here’s a comprehensive stretching routine designed to target all major muscle groups:

1. Forward Lunge Hip Flexor Stretch

How to Do It: Start on your knees. Step forward with one foot into a lunge position, aligning the knee with the ankle. Keep your back straight and lean forward through your hips. Hold for 20-30 seconds and switch legs.
Common Mistakes: Not aligning the knee with the ankle, arching the back.
Fix: Ensure proper alignment and keep your back straight.
Video Example: https://youtu.be/DXuStgWuJV8?si=mJ7CQM6aEeO0iccd

2. Seated Forward Bend

How to Do It: Sit on the ground with your legs extended straight. Hinge at the hips and reach forward towards your toes. Keep your back straight and hold for 20-30 seconds.
Common Mistakes: Rounding the back, forcing the stretch.
Fix: Keep your back straight and reach only as far as comfortable.

Video Example: https://youtube.com/shorts/uZx7tGgEwpI?si=Kei1RJYDUFZXEbYA

3. Supine Spinal Twist

How to Do It: Lie flat on your back. Extend your arms to the sides at shoulder level. Bend one knee and rotate your hips to bring the knee across your body. Turn your head to the opposite side. Hold for 20-30 seconds and switch sides.
Common Mistakes: Lifting the shoulder off the ground, forcing the twist.
Fix: Keep the shoulder opposite to your crossing leg on the ground and twist gently.
Video Example: https://youtube.com/shorts/3mmstRV_mlg?si=2wHPs4zWCRUG2DJl

4. Butterfly Stretch

How to Do It: Sit on the ground with your feet together and knees bent out to the sides. Hold your feet with your hands and gently press your knees towards the ground. Hold for 20-30 seconds.
Common Mistakes: Bouncing the knees, rounding the back.
Fix: Press the knees gently and keep your back straight.
Video Example: https://youtu.be/MdE_Cj6ChLo?si=Ir0aDf07g4vnAAJz

5. Standing Hamstring Stretch

How to Do It: Stand with your feet hip-width apart. Bend forward at the hips and reach towards your toes. Hold for 20-30 seconds.
Common Mistakes: Rounding the back, locking the knees.
Fix: Keep a slight bend in the knees and hinge at the hips.
Image Example: (We all know this stretch))

6. Arm Swings

How to Do It: Stand with your feet shoulder-width apart. Swing your arms forward and backward in a controlled manner. Perform for 30 seconds.
Common Mistakes: Swinging too fast, not controlling the movement.
Fix: Maintain a steady pace and control the swing.
Video Example: https://youtu.be/BHmBWVRDbXw?si=Zs8yAZQEtvd_oIm4

7. Splits

How to Do It: Start in a kneeling position. Extend one leg forward and the other leg backward, lowering your hips towards the ground. Hold for 20-30 seconds and switch legs.
Common Mistakes: Forcing the stretch, not keeping the hips square.
Fix: Lower yourself gently and keep your hips aligned.
Image Example:

8. Child’s Pose

How to Do It: Kneel on the ground with your big toes touching and knees apart. Sit back on your heels and extend your arms forward, lowering your chest towards the ground. Hold for 20-30 seconds.
Common Mistakes: Not relaxing the body, holding tension in the shoulders.
Fix: Relax your body and let your chest sink towards the ground.
Video Example: https://youtu.be/q-_M3Cfqmj4?si=ZCjCMd1bX3tg84DL

9. Assisted Reverse Chest Stretch

How to Do It: Stand with your back to a wall. Place your hands on the wall at shoulder height and step forward, stretching your chest. Hold for 20-30 seconds.
Common Mistakes: Arching the back, not keeping the arms straight.
Fix: Keep your back straight and arms extended.
Video Example: https://youtu.be/c3TbQiFLiro?si=AGPzLwxnooADINGD

10. Shin Stretches

How to Do It: Sit on your heels with your toes pointing backward. Lean back slightly to stretch the shins. Hold for 20-30 seconds.
Common Mistakes: Forcing the stretch, not keeping the toes pointed.
Fix: Lean back gently and keep your toes pointed.
Video Example: https://youtube.com/shorts/lDSnVZ9pPmc?si=1PxnqmI8rxy7iBFr

11. Side Bends

How to Do It: Stand with your feet shoulder-width apart. Raise one arm overhead and bend to the opposite side. Hold for 20-30 seconds and switch sides.
Common Mistakes: Bending forward, not keeping the arm straight.
Fix: Bend to the side and keep your arm extended.
Video Example: https://youtu.be/7HF_aNJzPYA?si=2nLsLeFJtwHD-Bw6

12. Front Lunge

How to Do It: Stand with your feet together. Step forward with one foot into a lunge position, aligning the knee with the ankle. Hold for 20-30 seconds and switch legs.
Common Mistakes: Not aligning the knee with the ankle, arching the back.
Fix: Ensure proper alignment and keep your back straight.
Video Example: https://youtu.be/rHHzHSmjLng?si=WkKVtWNFx-btD6Gn

13. Seated Single Leg Fold

How to Do It: Sit on the ground with one leg extended and the other leg bent. Reach forward towards your toes. Hold for 20-30 seconds and switch legs.
Common Mistakes: Rounding the back, forcing the stretch.
Fix: Keep your back straight and reach only as far as comfortable.
Video Example: https://youtu.be/UuYDj4YibVQ?si=eLHQkT51NgHFWNYI

14. Seated Box Splits

How to Do It: Sit on the ground with your legs extended to the sides. Lean forward through your hips and reach towards the ground. Hold for 20-30 seconds.
Common Mistakes: Rounding the back, forcing the stretch.
Fix: Keep your back straight and lean forward gently.
Image Example:

15. Standing Quad Stretch

How to Do It: Stand on one leg and pull the other foot towards your buttocks. Hold for 20-30 seconds and switch legs.
Common Mistakes: Arching the back, not keeping the knees together.
Fix: Keep your back straight and knees aligned.
Video Example: https://youtu.be/zi5__zBRzYc?si=MTDPd-k59qPY42ot

16. Calf Stretch

How to Do It: Stand facing a wall with one foot forward and the other foot back. Press your back heel towards the ground. Hold for 20-30 seconds and switch legs.
Common Mistakes: Bending the back knee, not keeping the heel down.
Fix: Keep your back leg straight and heel pressed down.
Video Example: https://youtu.be/2_2GMXTc1BE?si=8cbp-BFDu-5lM6WV

17. Triceps Stretch

How to Do It: Raise one arm overhead and bend the elbow, reaching towards your back. Use the other hand to gently press the elbow. Hold for 20-30 seconds and switch arms.
Common Mistakes: Arching the back, not keeping the arm straight.
Fix: Keep your back straight and arm extended.
Video Example: https://youtu.be/ohmRImmdo8I?si=Q3xet4DjTzO0bwqt

18. Neck Stretch

How to Do It: Sit or stand with your back straight. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for 20-30 seconds and switch sides.
Common Mistakes: Forcing the stretch, lifting the shoulder.
Fix: Tilt your head gently and keep your shoulders relaxed.
Video Example: https://youtu.be/FEo514Kp_ys?si=9qzzs1jiREZ6Hmf4

Common Mistakes and How to Fix Them

Stretching Cold Muscles

Mistake: Stretching without warming up.
Fix: Always warm up with light cardio before stretching.

Not Stretching Often Enough

Mistake: Inconsistent stretching routine.
Fix: Incorporate stretching into your daily routine.

Holding Your Breath

Mistake: Not breathing properly during stretches.
Fix: Breathe deeply and steadily while stretching.

Stretching Too Aggressively

Mistake: Forcing the stretch beyond comfort.
Fix: Stretch gently and gradually increase the range of motion.

Only Doing One Type of Stretching

Mistake: Relying solely on static or dynamic stretching.
Fix: Incorporate both static and dynamic stretches into your routine.

Famous Martial Artists Who Use Stretching

I get it, beginners might think stretching is about as exciting as watching paint dry. But even the pros swear by it! Stretching isn’t just for yogis; it's a daily ritual for top martial artists to dodge injuries and stay in peak shape. Need proof? Check out these famous fighters who wouldn't dream of skipping their stretch sessions:

Jean-Claude Van Damme: Known for his incredible flexibility, Van Damme’s stretching routines are legendary and have contributed to his success in martial arts and action films.

Bruce Lee: Lee incorporated stretching into his daily training to enhance his agility and performance in martial arts.

Conor McGregor: The MMA fighter uses a combination of dynamic and static stretches to maintain flexibility and prevent injuries.

By incorporating these stretches into your training routine, you can improve your flexibility, enhance your performance, and reduce the risk of injuries. Remember to stretch regularly and avoid common mistakes to get the most out of your stretching routine.