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Untitled Document
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Daily
Dozens
The following
stretching exercises are supplements to the Taekwondo workout.
Stretching should not be done with cold muscles, so do something
before beginning to warm up. A warm bath, sauna, or light
exercise are fine. Also, when doing stretches, reach and extend--do
not bounce. Because muscles need oxygen to stretch, remember
to breathe normally while in the extended position.
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1.
We'll start by stretching the groin and legs without stressing
the knees. Slowly reach for your foot, with your face
down toward the knee. Maintain the extended stretch position
for seven seconds; relax for three seconds; extend again.
Repeat three times on each side. (Remember to breathe
normally and don't bounce!) |
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2.
Sit on the floor, feet together; reach for your feet,
face toward knees. Maintain extended stretch position
for seven seconds. Repeat three times. Remember to breathe
normally. (As you exhale, try to extend a bit more.) |
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3.
With feet extended to a stretch but comfortable position,
reach out in front, trying to put chest on the floor.
Don't bounce, and breathe normally as you hold for seven
seconds; relax for three seconds. Repeat three times.
Don't be concerned if your "splits" aren't wide.
You will gradually improve. |
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4.
Sit on the floor with your knees up; place your hands
on the floor, fingers pointing back. Lift to "table-top."
Keep your torso level...no sagging! Relax your head, letting
it drop. Hold position for seven seconds; lower to floor
and relax for three seconds. Lift again. Repeat three
times. |
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5.
Place your foot flat on the floor, next to your knee.
Place your bracing hand close to your body, and keep your
back very straight. As you twist, keep both buttocks flat
on the floor. Maintain twist for seven seconds; relax
for three seconds. Repeat three times on each side. |
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6.
Place your hands under your shoulders and lift, arching
your back while keeping your hip bones flat on the floor.
Maintain stretch for seven seconds; relax for three seconds.
Repeat three times. |
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7.
Reaching behind you, grasp your ankles, and arch your
back. Lift your ankles higher to improve stretch. Maintain
position for seven seconds; relax for three seconds. Repeat
three times. |
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8.
Lie flat on your back, extend arms straight out, palms
down. Raise both legs together until they are straight
up. Lower legs to left side while turning face to the
right. (Do not let legs rest on the floor.) Raise legs
to straight up position again. Lower legs to right side
while turning face to the left. Raise legs to straight
up position again. Lower legs to right side while turning
face to the left. Raise legs to straight up position again.
Lower legs to right side while turning face to the left.
Raise legs to straight up position again. Lower legs slowly
to the floor. Repeat three times. |
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9.
Lie flat on the floor with legs together. Raise legs together
until toes touch floor behind head. (Don't be concerned
if you cannot touch the floor with your toes. Maintain
control at first by bracing your back with your hands,
and you will improve.) Maintain position seven seconds.
Lower legs slowly. Relax for three seconds; repeat three
times. Remember to breathe normally. |
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10.
Lie on floor with knees up. Hands are placed next to your
head, palms down, fingers pointing toward your shoulders.
Arch back and lift. Hold lift for seven seconds; slowly
lower to floor. Relax three seconds and lift again. Repeat
three times. |
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11.
Support heel on a table top or bar (or have a partner
hold your heel). Bend the standing (back) leg with toes
turned outward. Reach for foot, stretching face slowly
toward the knee. Maintain stretched position for seven
seconds; relax for three seconds. Repeat three times on
each side. |
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12.
Support side of foot. Pivot standing foot with toes pointed
out. Keeping back straight, stretch toward extended foot.
Maintain stretched position for seven seconds; relax for
three seconds. Repeat three times on each side. |
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