Before performing the static and dynamic stretches listed on the next two pages, it is a good idea to perform some light movement for a minute or two. This can take the form of some light jogging, Choi Kwang-Do “Shadow Fighting”, or some very light punches, kicks, or patterns. The goal is to get the blood flowing through the body and help increase the effectiveness of the stretching exercises.
Lie down, hands at sides, and knees slightly bent. Pull both knees to the chest at the same time (try to keep knees together as much as possible).
Raise right knee up (bent), stretch to the left side, assisting with the left arm. Keep other hand naturally at your side, then alternate.
Abdominal curl with feet raised off the floor.
Perform pelvic lift. Pull feet under body, arch up with hands supporting hips.
Straighten legs and stretch entire spine.
Turn onto stomach. Stretch the back by lifting upper body with hands slightly in front of shoulders (“Cobra Stretch”).
Come up onto knees for “Cat Stretch”. Keep chest as close to ground as possible as you stretch up.
Hands behind the head with elbows parallel, arch back with elbows toward ceiling. Then keeping the same position, stretch elbows outward to stretch the chest. Then bring elbows parallel again and bend down. Trying to touch the head to knees.
Sitting on balls of the feet with hands behind your head, stretch side to side.
Sit down. Right leg forward and left leg in. Stretch down forward (with ball of foot posture on right leg).
Switch legs, do the same as in #10.
Both legs forward, stretch down (instep foot posture).
Side stretch (ball of foot posture). Hands should be clasped over head. Stretch to the right, then the left, and then to the middle.
Perform "Butterfly Stretch”.
Right leg under body and left leg behind (reverse stretch). Start from up position first and stretch down while grasping rear leg with rear arm for a thigh stretch. Use front arm for support on floor. Then release the leg and continue stretching forward.
Switch sides and repeat as in # 15.
Sit down and bring legs in slowly and shake them out. Bend knees with feet flat on the floor and perform spinal twist right, then left. Then a few times both ways lightly on your own (Keep knees together).
(Sit comfortably) and perform neck stretches down, up, right, left, right ear to right shoulder, left ear to left shoulder (can assist head with hand).
(Remain in sitting position) Pull right arm across chest and perform shoulder stretch.
Same as in #19 on the left side.
Right elbow up and pull down behind back (shoulder stretch).
Same as #21, on left side.
Clasp both hands behind back and lean forward (shoulder stretch).
From squatting position perform Achilles tendon stretch.
Stand up and finish with the following calisthenics:
Rotate knees then reverse (keep feet/knees together).
Rotate waist then reverse.
Rotate shoulders forward and reverse
Rotate elbows and wrists forward and reverse
Bend over, swing arms
Perform Rising Leg Swings in your own time (front, across the body, twisting, outer, inner, and side leg swings).
Sit down with right leg forward, left leg in (ball of foot posture) and stretch down.
Switch and repeat # 1.
Both legs forward and stretch down (instep foot posture).
Side stretch (ball of foot posture). Stretch right, left, and center.
Bring legs in slowly, shake them out, and perform "Butterfly Stretch”.
Then finish with the same calisthenics as adults and follow up with 25 jumping jacks (Students count aloud) after doing leg swings.
These children’s stretches are performed with the same breathing pattern as adults, not counting.
Other calisthenics such as push-ups and sit-ups are to be performed after class (junior class or adults advanced class only).
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