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The First in a Series of Intermediate Warm-Up Stretches This is the first in a series of intermediate warm-up stretches is meant for those that consider themselves to have slightly above average flexibility. If you do not feel that you have even average flexibility, please review First, find a comfortable place with plenty of room to do your stretching routine. I usually like to do this while watching TV with the kids. But, you decide. This is the first warm-up stretch in a series of exercises that I have used throughout my years in Tae Kwon Do Karate and the same ones I teach my students. It doesn't really matter if you use this flexibility routine for a sport like Karate, Tae Kwon Do, or Judo, or just to feel better and improve your mobility and agility. Follow the Series. The flexibility routine as a whole needs to be done in a specific order each and every time. This will train your muscles to "know" what is expected of them. Start with you Left Leg out in front and pull your Right Leg behind you. Compel your torso forward toward your Left Knee. Remember to always do your flexibility routine Slowly. Never Bounce or Force Yourself Down. Flexibility and Agility will come with time. 
**TIP** It reduces stress on the knees if you curl your foot in around your bottom as you pull it back. If you allow your foot to flex outward with your instep pressed to the floor, you will experience a lot of pressure and/or tension in you hip and knees.Hold for a count (Slow) to 20, release and relax. Be sure to keep your legs in the same position while resting your muscles. By doing this, your pelvic muscle groups, along with your leg muscles will get used to this position much faster than pulling the extended leg in each time. 
Next, while in this same position, slowly move your torso and head down toward the “Center” (the space between the extended and retracted legs). Do not allow the knee to rise while moving toward this “center” area. It will have a tendency to do that. 
Your Foot must also stay straight up in the air. You will feel tension in your back, hamstring, and pelvic area. And, again, hold for a count of 20 if you can and rest. This is a VERY Important Exercise so do it Slowly and do it Right! **NOTE** If you find this difficult to almost impossible, make sure that your back foot (in this case the Right Foot) is tucked around and almost under your bottom. If the foot behind you is allowed to flex outward this will cause a lot of difficulty with this stretch. 
Then, move to the other knee, the one that is turned behind you. Starting out you will probably have to grab this knee with both hands and pull yourself toward the knee. Do not overdo it though. Pull until you feel tension but not to the point where it causes pain.This flexibility exercise is also Very Important . This movement will stretch your back and pelvic area and get you ready for those Super High Kicks! Stay down for a count of at least 20 and relax. Do the counting repetition for all these areas at least 3 times consecutively on each leg. Make sure to ease your torso down Slowly and that you have Correct Form. Doing these exercises with the correct for is essential to building flexibility and agility for the future. If you Cheat on Your Stretching Technique, it will definitely show in your Kicking Ability One last bit, before I move on to the next set of movements, I usually hit all three positions for a good slow count to 30 with no rest break in between. This is optional though. The very last thing you want to do to complete this intermediate series of warm-up stretches is (with legs still in the initial position) lay back. This will put tension on the top of your thigh. These muscles respond very well to stretching so you will be able to lay back with your knee laid flat on the floor in a very short time. TIP: When just starting out with these warm-up stretches, make sure to have a large chair, couch, or table to brace yourself as you lay back. And Remember, Slow and Steady is the way to add longevity to your flexibility and possibly prevent injury. |
