One of the most difficult things you may encounter in your life as you study karate is that a busy schedule tends to interfere with your training. Many students complain that today’s modern world of sitting down all day really makes it difficult to stay limber. It’s really true. If you spend eight hours each day sitting at a desk, eight hours a day sleeping, but you only have an hour or so to stretch and excercise, it doesn’t take you too long to discover that it’s just not enough.

There is hope. There are some simple excercises you can do at any time, in any place, as much as you need to. These excercises are not meant to replace your normal workout and stretching schedule, but they will work wonders as supplimental stretches.

Dynamic Hamstring Stretch

• Sit straigh up in a chair with both feet together in front of you
• Relax your heel on the ground away from you.
• Draw your shoulders back so that your back is flat.
• Slowly lift your leg from your hip and try to point your toe toward your body.
• Hold this position for at least 30 seconds.
• If you cannot hold this position for 30 seconds, hold as long as possible and repeat 2-3 times.
• Repeat with the other leg.

Yoga Stretch

• Find a phone book and wall.
• Place the phone book a few inches from the wall and sit with your back against the wall.
• Bring your feet together so that your heels touch.
• Apply pressure to your thighs so that you feel a stretch in the inner thigh area.
• Hold for 30 seconds.

Hip Flexor Stretch

• Find a sturdy chair, WITHOUT wheels, and place a phone book on it if necessary so your knee makes a right angle on the chair.
• Bring your knee into the front of the chair.
• Push your hips forward until you feel the stretch in the front of your hips.
• Hold for 30 seconds.
• Repeat with the opposite leg.

Hip Stretch

• While seated, cross your ankle onto your opposite knee.
• Maintain a flat back by pinching your shoulder blades together.
• Push down on the elevated knee until you feel the stretch on the outside of that hip.
• Hold for 30 seconds.
• Repeat with the opposite leg.

Doorway Stretch

• Find a doorway and support an elbow against the door jam.
• The elbow should be slightly lower than your shoulder.
• Walk your body away from your elbow so that you feel the stretch through the chest.
• Hold for 30 seconds.
• Repeat with the other shoulder.

Shoulder Shrugs

• From a seated or standing position, raise the top of your shoulders towards your ears.
• Hold for 30 seconds.

Hand Stretch

• Relax your arms in front of you
• Separate and straighten the fingers of both hands.
• Hold for 30 seconds.
• Relax, then make a fist, with both hands, and squeeze.
• Hold for 30 seconds.