What should I do to stretch for Tae Kwon Do?

Question

I took tae kwon do about 9 years ago, when I was younger and much much more flexible. I've decided to get back into it. One of my major problems is flexibility, I can't kick with my full potential with high kicks, and some high kicks are literally impossible for me to do.

At our academy, we have a few stretches and warm-up routines we do daily, but I know that these routines alone aren't enough to stretch it (it's like, a whole 25 second routine).

I fear I that one day I might perform a high kick harder than my muscles can stretch and seriously hurt myself.

Some specs, eyeballing it, I'm more than 2 feet off the ground in any split.

Specifically, what excersises can I do to quickly, but SAFELY, increase my leg's flexibility in every direction?

Answer 1

I took about 5 years off once, nothing beats going to the dojang and working out there.  Then stretching after class.

For me, the stretch high kick and the side leg stretch are the best.

It only took me about 3 weeks to regain my lost flexibility.

James

Answer 2

good old butterfly stretch and trying to touch the ground as they put it in elementary school....butterfly for round house and cresents and hands to the floor for general height like the first poster hold them for atleast twenty seconds....if your under thirty do it twice.....and breathe properly it increases the effect in my experience....

Answer 3

Hi.

This is the stretching routine I use; I've found it to work quite well.  First of all, hold all stretches for about a minute (or more) but no less than 20 to 30 seconds.  This is very important, any less and you won't get much (if any) of the benefits of stretching.  I don't know any of the specific anatomy/medical terms but I can tell you it takes about 20 seconds for your muscles to relax after you begin a stretch.  Initially they tighten up when you begin a stretch because they are 'afraid' you are going to stretch too far and pull the muscle.  After 20 seconds they relax allowing you to actually start stretching the muscle.

Also, for all stretching you don't want shooting pain, only moderate discomfort.

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*Stretches 1 and 2: Sit down, extend one leg and bring the other one in so that your foot is sitting beside or touching your inner thigh. Keep your toes pointing straight up and reach for them pulling yourself down. If you can't reach your toes grab a hand full of you pant leg or if you’re wearing shorts grab your ankle (you can use either or both hands for this stretch).

After a minute is completed switch your legs for the second stretch and repeat for another minute.

If you can get a good grip on your foot pull it back and try to point your toes at your head so you can stretch additional muscles as the same time.

*Stretch 3. Bring the bottoms of your feet together and pull them toward your body as close as you can, push down on your knees. Lean forward if you can. Some people like to grab their feet and push down with their elbows; this is mostly just personal preference but it will force you to lean forward a bit. And again, hold for one minute.

*Stretches 4 and 5: Spread your legs out as far as they will go, point your toes straight up and reach for one foot with either or both hands pulling yourself down. This is very similar to the first stretch.

After a minute is completed switch to your other foot for the fifth stretch and repeat for one minute. You will not have to move your legs.

*Stretch 6: While keeping both your legs as far apart as they will go and your toes pointing up, lean your body straight forward and reach for both of your feet to help pull yourself down. Again, one minute.

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I would do this at least twice daily; it's pretty simple and only takes six minutes. You can do this while watching TV, playing video games, reading a book, if you're bored, etc... But you should certainly do it before and after a workout. Once completed if you feel so inspired you can do it again.

For all of the above stretches set a goal. Work toward touching your forehead to your knees or to the floor. Though for stretch three try to touch your knees to the floor and then your forehead to the floor (or your feet) by leaning forward. Don't pull a muscle trying any of these of course, take you time.

From standing you may also want to try picking up your foot behind you grabbing it and pulling up and toward you back just to get a better rounded leg stretch.

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Some people naturally aren't as flexible as others. After a year or so of martial arts and stretching I was able to do the splits (forward and backward that is, side to side I still can't do completely) with only minor discomfort. On the other hand my instructor has been taking martial arts and stretching for 20+ years and can only comfortably grab his toes.

So don't be too disappointed if you are never able to do the splits, some people just aren't built that way. Also, don't get discouraged, even if you never do become as flexible as you like there are other benefits to stretching like a reduced risk of pulling a muscle. With that said I am sure that you will see some increased flexibility, just how much depends on how you're built.

Just keep in mind that no matter your full flexibility potential it will take time, maybe as much as a couple weeks before you start to see any significant improvement.

I hope this helps and good luck :)

Answer 4

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