Tae kwon do is a popular martial art form that originated in Korea. Today, tae kwon do is practiced by young and old alike around the world. Because tae kwon do uses many different types of kicks, ankle, knee and hip joint flexibility is important. Before engaging in tae kwon do practice and following your routines, patterns, kicks, strikes and jumps, stretch your muscles to prevent soreness and keep you joints warm, limber and strong.
Sitting Leg Stretch
Sitting leg stretches gently stretch and elongate the muscles, tendons and ligaments in your hips, inner thighs, quadriceps and hamstring muscles. For example, sit on the floor with your right leg extended in front of you. Bend your left knee and tuck your heel as close to your groin as you can. Point the toes of your right foot up toward the ceiling and sit tall, stretching both your arms toward the ceiling, hands together. Lean forward and place your fingers over your toes. Your right knee should be soft or slightly bent. Don't bounce. If you can't reach that far, grasp your knees, shins or ankles. Hold the stretch for several seconds and then switch and stretch the other leg. As your joints and muscles loosen, hold the stretch for longer periods.
Shoulder Stretches
Shoulder stretches warm the shoulder muscles and encourage blood flow so you can perform blocks and strikes. To stretch your shoulders, stand tall with your feet shoulder distance apart. Clasp your hand behind your back and straighten your elbows, but don't lock them into place. Lift your arms as high as you can, then bend forward at the waist. Now you're stretching your lower lumbar spine and the hamstrings of your legs at the same time. Your ultimate goal is to enjoy flexibility of the shoulder joint so that when you're in a forward bend position, your arms are perpendicular to the floor. Gradually work your way up to this. Hold your stretches for 5 seconds to start, then increase duration as you progress.
Joint Rotations
Because tae kwon do is a martial art that relies heavily on blocks, strikes and kicks, you want your joints limber, warm and protected from injury. You can do this by performing joint rotation exercises prior to engaging in sparring, pattern steps and practicing your blocks and kicks. For example, stand with your feet and knees together. Slightly bend your knees, placing your hands on your knees. Slowly rotate your knees, holding them together, in a clockwise motion five times, then switch direction and rotate in a counter-clockwise direction five more times. This stretch warms up the knee joint, stretches the calves, quadriceps and hamstring muscles of the thighs and helps loosen the hip joint.
Seated Groin Stretch
Increase flexibility and joint strength in your back and hips while performing a seated groin stretch. This stretching exercise opens the hips and elongates the back. You perform this stretch by sitting on the floor with your knees bent and the bottom of your feet placed together, knees dropping to the sides. Grasp your feet with your hands and lean forward, trying to pull your chest down to your feet. Drop your elbows to the floor on the outside of your knees and shins. Hold the stretch for 1 minute, breathing normally.
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