Sandwell Tae Kwon Do

Stretching Routines

Superman Stretch

The superman provides a way to develop your lower back flexibility. Lay flat on your stomach with your arms extended in front of your on the ground, as your legs are lying flat. Lift both your arms and legs at the same time, as if you were flying, and contract the lower back. Make sure you are breathing, and dependant on your fitness level, hold the movement for at least 2-5 seconds per repetition. Again, depending on your fitness level, perform between 5 and 10 repetitions in 2 or 3 sets

Toe Touch

This exercise provides flexibility and strength of the hamstrings, which are vital to kicks. Stand with some space in front and behind you. Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold this position for 10-20 seconds.

Standing Quadricep Stretch

This exercise increases range of motion and stretches the front of the legs. From a standing position touch a wall or stationary object for balance. Your body should be perpendicular to the wall. Grasp the top of your ankle or forefoot behind the back. Slowly pull your ankle or forefoot to rear end. Straighten the hip by moving knee backward. Hold stretch. Repeat with opposite side.

Hindu Squats

This exercise will increase total leg flexibility.

Stand with your feet shoulder width apart. Extend your arms out in front of you, parallel to the ground with your hands open and palms facing down. Inhale briskly and pull your hands straight back. As you pull back, turn the wrists up and make a fist. At the end of inhalation, your elbows should be behind you with both hands in a fist, palm side up. From this position, exhale, bend your knees, and squat. Let your arms fall to your sides and touch the ground with the tips of your fingers. Continue exhaling and let your arms swing up as you stand. This brings you back to the starting position: standing straight up with your arms extended in front of you, hands open, and palms facing down.

Groin Stretch

Squat down and put both your hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then move your weight back to your left leg, keeping it as straight as you can. Do not move your right knee father than your right ankle. Hold the stretch for 20 seconds, then repeat the stretch with your right leg behind you.

Seated Straddle

Sit down with your legs spread as far apart as they will go. Bend forward at the hips while keeping your head up and reach towards your feet. Your hands should be in the same spot on both feet. Hold this position for 10-15 seconds. Then stretch to each side for one set and back towards the centre.

This exercise may be effective with a partner. Have your partner sit facing you. Have them brace your legs against your calf muscles and take hold of your hands and ease you forward as you exhale You must communicate with your partner the point at which you need them to stop pulling you forward to avoid injury.

Leg Rises

This is a particular exercise to help you achieve those higher kicks. This particular exercise should be done before any Taekwondo workout. Stand in a kicking position and swing the rear leg as high as it goes. Perform this rising kick several times and then switch legs and execute again.

This exercise could also be done with a partner. Have your partner kneel down on one knee while you place you foot on your partners shoulder with your leg straight. Your partner should slowly rise towards a standing position whilst you complete your stretch and maintain your balance with your opposite leg slightly bent. Once you reach maximum, your partner should slowly bring your leg back down. Communication with your partner, once again, is vital to avoiding injury.

The Stretching and Fitness routines on this website are just a taster of the type of movements you can do to begin your Taekwondo journey. For other variations come to one of our classes and start your Taekwondo Journey today!