Stretching is an important part of any physical exercise program. It has always been associated with the martial arts, mostly due to the high kicks involved. Since Tae Kwon Do involves many kicking techniques, most of the stretches here will be for the legs. It is a proven fact that the more flexible you are the more proficient you will be with your kicks. It is important to stretch properly so as not to damage your muscles and tendons. Recent studies have said that certain stretches are actually harmful to the body. This information changes often, so if you have heard or feel that a certain stretch is harmful, don't do it. There are always other ways of stretching the same muscle group. A good stretch should be somewhat "uncomfortable" but certainly not agonizing. Flexibility increases slowly over time. The older you are the slower the progression, but it will come if you are patient and persistent. Everybody is capable of increasing their own flexibility. The body should be warmed up some before stretch as warm muscles stretch easier than cold ones. The warm up should be light but enough to break a sweat. The following are solo stretches and do not require a partner.

1. Butterfly- Sit with the soles of your feet touching each other. Use your elbows to press down on your knees while holding on to your feet. Slowly pull yourself towards your feet while maintaining the pressure on the knees. The goal of this one is to have your knees flat on the floor and touch your feet with your head.
2. Straight leg stretch- Sit with one leg out straight and the other tucked in with the sole of the foot towards the inside of the other knee. Keeping the knee locked out straight, slowly lean forward reaching out for your toes. Toes should be up and preferably leaning back towards the body. If you can grab your toes and lift your heel off the ground slightly as you continue to pull forward. Repeat on the other leg.
3. Splits - This type of splits involves facing forward and stretching your legs out to the sides as far as they will go. It is best to start out with a chair or table in front of you for support. Hang on to your support while allowing your feet to slide apart as far as they can go. Make sure not to bend the knees and keep toes pointed at the ceiling(slide on your heels). Once you are as low as you can go, hold it there for 30 seconds then slowly sit back making sure not to bend the legs. Try leaning to the left and right, see if you can touch your toes. When you are through, place your hands under your knees and help bend them and bring them back in to the center.
4. Splits (Chinese)- Spread the legs more than shoulder width apart. Turn to your right (pivot on the right heel and left ball of the foot), slide your right foot forward slowly as far as you can. Eventually both legs should be flat on the floor, the left with knee cap down and right with knee cap up. Lean forward as in the straight leg stretch. Do the left when your done with the right.