Malta IMA Tang Soo Do 몰타당수도 
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Stretching Safely 

Daily routine for Tang Soo Do students who wish to increase their flexability ​

Dynamic stretching routine lower body 
  1. 30 jump jacks
  2. 20 walking lunges (10 reps each leg)  
  3. 20 knee tucks (10 reps each leg) 
  4. 20 leg swings (10 reps each leg)  
  5. 10 side lunges with a twist (5reps each leg)
  6. 20 butt kicks (10 reps each leg)  or 5 double leg butt kick
Dynamic stretching routine upper body
  1. 10 normal arm circles
  2. 10 normal arm circles in opposite direction
  3. 5 large circles each arm
  4. 5 large arm circles in opposite direction
  5. 10-20 push ups (or knee push ups)
Static stretching routine
  1. Seated back twist hold for 15 to 20 seconds
  2. Quad stretch
  3. Hip Abductor stretch (butterfly position)
  4. Hamstring Stretch
  5. Gluteal Stretch
  6. Lat Stretch
  7. Calf stretch
  8. Lying Abdominal stretch
  9. Neck side bend
  10. Standing shoulder stretch
  11. Triceps stretch (can grab a towl) 



 
​
  • Home
    • Contact Us
    • About >
      • The IMA
      • Grandmaster Ki Yun Yi
      • Master Nar
      • European Tang Soo Do Federation
    • The Power of Tang Soo Do
  • About us
    • Clubs >
      • Mtarfa Dojang 용기 >
        • Mtarfa DoJang Prices
      • Zejtun Do-Jang
      • Naxxar DoJang 心 功
    • Instructors >
      • Master Wallace
      • Ronnie Attard
      • Boris Curmi
      • Daniel Portelli
  • Students Section
    • No Jewelry Rule
    • Etiquette 예의
    • Membership
    • Grading application
    • Consent Form
    • Events
    • Hyungs 형 >
      • Kicho Hyungs >
        • Kicho Hyung Il Bu 기초형 일부
        • Kicho Hyung E Bu 기초형 이부
        • Kicho Hyung Sam Bu 기초형 삼부
      • Pyung Ahn Forms >
        • Pyung Ahn Cho Dan 평안초단
        • Pyung Ahn E Dan 평안이단
        • Pyung Ahn Sam Dan 평안삼단
        • Pyung Ahn Sa Dan 평안사단
        • Pyung Ahn O Dan 평안오단
      • Bassai Hyungs >
        • Bassai Sol 발새 큰
        • Bassai Dae 발새 소
      • Kuk Jae Hyungs >
        • Kuk Jae Hyung Il Bu
        • Kuk Jae Hyung E Bu
        • Kuk Jae Hyung Sam Bu
        • Kuk Jae Hyung Il Jang
        • Kuk Jae Hyung E Jang
        • Kuk Jae Hung Sam Jang
      • Weapons >
        • Bong 장봉
      • Download
    • Techniques >
      • Ki Hap
      • Stretching
      • Kicks >
        • Front Kick
        • Jump Front Kick
        • Turning Kick
        • Jump Turning Kick
        • Jump Around Turning Kick
        • Turning Side Kick
        • Back Kick
        • Axe Kick
        • Twisting Kick
        • Side Kick
        • Crescent Kick Inside to out
        • Crescent Kick Outside to Inside
        • Hook Kick
        • Spinning Hook Kick
        • 360 Degree Spinning Hook Kick
        • Jump Spinning Hook Kick
      • Strikes >
        • Elbow Strike
      • Blocks >
        • Low Block
        • High Block
        • Knife Hand
        • Outside to Inside Block
        • Double Arm Block
      • Stances
      • Conditioning >
        • Moo Shim- conditioning of the mind
      • Kyuk Pa - Breaking
    • Gradings >
      • Black belt grading guidelines >
        • General knowledge question papers
        • 1st Dan Syllabus to 2nd Dan
        • 2nd Dan Syllabus to 3rd Dan
        • 3rd Dan Syllabus to 4th Dan
      • CDB to 1st Dan
      • Red 1 stripe belt to CDB
      • Red belt to Red 1 stripe
      • Purple belt to Red
      • Brown belt to Purple
      • Blue belt to Brown
      • Green belt to Blue
      • Orange Belt to Green
      • Yellow belt to Orange
      • White belt to Yellow
    • Weight Training
    • Terminology >
      • Do Jang & Do Bok
      • History of Tang Soo Do
      • History >
        • Bowing
        • Moo Do Jaseh
        • Muye Dobo Tongji
        • Kum Kang Ryuk Sa
        • Song of The Sip Sam Seh
        • Korea 한국 >
          • The Three Kingdoms of Korea 삼국시대 >
            • Goguryeo 고구려
            • Baekje 백제
            • Silla 신라
        • Great Grandmaster Hwang Kee
        • Hwarang Warriors
        • Moo Duk Kwan
      • Belt Tie
      • Philosophy of the Moo Do - 무도 >
        • Folding a Do Bohk
        • Mook Yum - Meditation >
          • History of Mook Yum
        • 4 human developments
        • Philosophy of Belts
      • Korean Flag 태극기
    • Student progression tracker
  • News & Events
    • EUROPEAN TANG SOO DO FEDERATION IRISH INVITATIONAL CHAMPIONSHIPS
    • 2023 Schedule
    • Resources >
      • Training
      • Articles
      • Form's
  • Black Belts Section
    • Sword training 해동검도
    • Black belt >
      • Readings
      • Do - Tao
      • Leadership
  • Instructors Section
    • TSA Pricing
  • Link Page