taekwondo

Stretching is very important. It allows people to have a larger freedom of movement. Do all them slowly so you will not pull a muscle, and also just in case you are not at that physical level yet.
SIDE-STRETCH:
# Spread you feet apart to your sides slowly, until you can feel it. Your toes should be facing forward.
# You can stand for 30 seconds with your hands on your hips.
# You can bend down and touch your hands to the floor.
# You can bend down and move your hands to the left side.
# You can bend down and move your hands to the right side.
TOUCH YOUR TOES:
# Put your feet together, with them both facing forward. Without bending your knees, bend down and reach for your toes.
# If you can touch your toes then your goal should be to put your palms on the floor.