1. Lie on your back, lay out your arms to your side (horizontaly), then stick both legs up in the air, now bend your knees (sort of like a horizontal sitting position with back on the ground). Now you can start by keeping legs and knees together and trying to touch the ground with one leg (while keeping legs and knees together) sorta like a windscreen wiper motion. You do this strech to strengthen your lower back, abs and hips, this gives you strength and power when you kick.
2. Sit down and as your about to cross your legs you put your feet together so they are touching, now put your elbows on your knees to help your legs touch the ground. You should be feeling strech in your inner thigh and groin muscle.
These are just some of the many streches i know, you should ask your sensai and fellow students who are more senior than you. BTW Tae Kwon Do is crap and useless in most street fights, you should do Muay Thai instead.
27/10/2006
Melbourne, Victoria