It is impossible to better yourself physically or mentally if, every time you feel pain, you run from it. Many of us when training dread stretching exercises, because firstly it can be painful and secondly, as beginners, most of us don't feel very good at it. Having said all that, pain is a very real alarm system and although we should train hard, we should also train smart! This means planning a workout in advance and exercising our muscles in the correct manner. There are several methods of stretching, but I will deal with just one. ISOMETRIC or PNF (Proprioceptive Neuromuscular Facilitation) stretching techniques are without doubt the most effective and the fastest method for flexibility gain.

Most instructors endorse partner stretching, using isometric tensions lasting 10 seconds with a few seconds rest in between. This is fine for the dojang, but when partnerless, stretching will disappear from any training we do on our own. Here are a few tips on how to stretch just as effectively by yourself.

(1) You must be thoroughly warmed up; skipping, running or any physical exercise that lasts about 15 minutes is recommended.

(2) Any loose clothing is suitable, but for a better stretch, cycling shorts or even thermal leggings can be used.

(3) Should you need it, make sure you have something solid in front of you, e.g., a table or chair to support your weight.

(4) Assume a crude sitting stance (or a narrow walking stance) and ease your legs apart until your muscles feel tight. Note:- this should not be painful.

(5) Squeeze inward (imagine pinching the carpet or floor between your feet), holding the tension for 10-15 seconds.

(6) Repeat this tension three times with 5 seconds' rest in between. This will start to feel uncomfortable but not really painful. Knee and ankle joints should definitely not hurt!

(7) Gradually increase the stretch in between each tension but only if it feels comfortable to do so. Repeat the whole exercise 2-3 times.

(8) Breathe deeply when stretching - this will assist your stretch and ensure plenty of oxygen is reaching your muscle.

(9) Employ "positive visualisation" - imagine each muscle fibre gradually elongating. Concentrate really hard and visualise yourself working further and further into a better stretch.

(10) If you reach a 'plateau', i.e. if you're stretching and not getting anywhere, DO NOT DESPAIR. Hold the isometric tension for longer, up to 30-45 seconds if you can. Eventually your stretch will increase.