There are a wide variety of martial arts stretches used to improve flexibility and to reduce the chance of potential training injuries (i.e. a pulled muscle). They will help you to achieve higher martial arts kicks, difficult grappling & submission positions with less strain, etc. The sports and martial arts stretches listed below target a huge variety of muscles and tendons. You should also experiment with different stretches in order to add variety to your stretching routine (as they can get monotonous) and to find new stretches that can help with problem areas.
This story is originally from http://www.blackbeltwiki.com/stretching, below are links to each of the stretching exercises.
List of Stretches – Each section contains a wide range of stretches focused on that muscle group (i.e. hamstrings).
- Achilles Stretches – Achilles stretches such as the heel drop stretch, towel foot stretch, etc.
- Ankle Stretches
- Back Stretches
- Biceps Stretches
- Calf Stretches – Calf stretches such as runner’s calf stretch, soleus stretch, etc.
- Chest Stretches
- Dynamic Stretches – List of a wide range of dynamic stretches with instructions & videos.
- Forearm Stretches
- Glute Stretches
- Groin Stretches – Groin stretches such as the butterfly stretch, lunge stretch, etc.
- Hamstring Stretches – Hamstring stretches such as the toy soldier stretch, modified hurdler stretch, etc.
- Hip Stretches
- Iliotibial Stretches – Side of leg and knees.
- Neck Stretches
- Partner Assisted Stretching
- Plantar Fasciitis Stretches – Bottom of foot stretches
- Quadricep Stretches – Quad stretches such as the standing quad stretch, prone quad stretch, etc.
- Shin Splint Stretches
- Shoulder Stretches
- Side Stretches – Oblique stretches
- Triceps Stretches
- Wrist Stretches – Wrist stretches such as the kneeling wrist stretch, wrist circles, etc.