Taekwondo daily stretching routine 2020 (follow along)

Key wellness / self-care strategies & routine (taekwondo stretching follow-along)

Progressive warm-up stretches (floor-based)

“Mounting” hamstring stretch

1. Start on hands and knees.
2. Stretch legs back until they are straight.
3. Keep:
   • Hands flat
   • Legs straight
   • Heels pressed to the floor
4. At the midpoint, push hips backward to increase hamstring pressure.

90/90 left-right stretch (chest-to-floor variation)

1. Choose one leg forward at 90°.
2. Place the other leg behind you with the top of the foot on the floor.
3. Reach arms forward and aim to bring your chest closer to the floor.
4. Relax, then push hips into the floor for a deeper stretch.
5. Walk hands back slightly to keep your back straight and arch backward.
6. Repeat on the other side.

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Dynamic flexibility (gentle plyometrics)

Butterfly bounce

• Feet together; keep your back as straight as possible.
• Do 5–6 controlled bounces, trying to push knees down farther each time.
• Optional assistance: support one side so a knee gets extra help to reach the floor.

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Hips + inner thigh (adductor) mobility

Lunge quad / hip-flexor stretch (“lunch” left then right)

• Left leg forward, right leg back.
• Place hands inside the front leg.
• Bring chest down as far as possible; keep the back knee on the floor.
• Repeat identically on the other side, aiming for the stretch in the front thigh/quads.

Open split (hamstring/inner hip opening)

1. Sit in a split-like position with toes pointing up.
2. Hold 8–10 seconds while walking hands around your toes.
3. Keep shoulders parallel (don’t rotate); switch sides.
4. Final 30 seconds: open legs slightly more, then repeat 8–10 seconds each side.

Prayer position (low back mobility)

• Knees on the floor, feet together, arms forward.
• Drop hips back, then walk fingers forward slowly.
• If your bottom lifts, push hips back again.
• Focus on stretching the bottom/low back until time runs out.

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Targeted hamstring stretching

Seated hamstring stretch with heel raise (“after just sitting…”)

1. One leg straight; the other leg bent up to the maximum reach.
2. Grab toes.
3. Keep knees down and roll into the floor (don’t lift the whole leg).
4. Hold about 10 seconds, then extend forward with chest low and hold again (~10 seconds).
5. Repeat on the other leg.

Key form cues

• Heel lift only
• Head/torso low toward the knee

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Standing adductor & quad work

Standing adductor stretch

• Feet wider than shoulder width; hips low.
• Elbows on the inside of knees; push knees out with elbows.
• One at a time:
  1. Lift heel
  2. Rotate hip to the side
  3. Repeat each side

Intention: stretch inner hamstrings/adductors along the inside line.

Quad stretch (balancing, hip drive)

1. Swing one leg back and grab the foot with hands (balance posture).
2. Keep knees together.
3. When stable, push hips forward to deepen the quad stretch (~15 seconds).
4. Repeat both sides.

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Strength + mobility finisher

Knee raises

• Do 5 per leg (the routine mentions an instructor did one extra rep once, but the target is 5 each side).
• Move the knee up toward the shoulder and keep chin fully aligned (avoid slumping).

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Presenters / sources

• No named presenter or source is provided in the subtitles.