[Deleted User]

Good tip – using dummy. I am progressing satisfactorily in the Tan Sao stretch but it hurts my rotator cuffs (so does Bong Sao). Anybody else? Suggestions?

[Dustin]

I would also suggest using a theraband–you know, the things you get from physical therapists? Get the strongest they got, which I believe are the black therabands–and it may be a bit easier on your rotator cuffs.

[Deleted User]

Thanks, Dustin.

[MikeC]

By nature, my muscles are tight. I really have to try to relax and breathe before and during the Tan Sao and Bong Sao exercises to get a good stretch. It’s important to take it slow and easy so I don’t overstretch.

[Dustin]

Yeah, slow is definitely the way to go with stretches. It can be hard to tell your progress with stretches, so most folks are prone to overdoing it.

[Greg Farina]

The Bus Stop Stretch , getting my feet flat to the floor. Ankle Mobility is what I have been working on for awhile.

[Dustin]

Hopefully this doesn’t sound too preachy, but part of that might also stem from cultural norms. Western societies aren’t really known for their squatting cultures. Of course, it’s different for each individual, but I get it. I still can’t get my feet flat on the ground during a squat, due in part because of an ankle problem, but some of it is just straight up because of growing up in a non-squatting society.

[Jason Potts]

Any stretch in which I must squat is the most difficult for me. 60 years old wore out knees make it difficult.

[Dustin]

Part of me wants to suggest doing the squats in a pool setting, but I’m not sure if that would be viable compared to other aquatic exercises.

[Gary]

Hip flexors have tightened way up since I stopped training TKD a decade ago. I asked my last TKD instructor (7th dan Korean kukki kwan master) if he had any tips on maintaining lower body flexibility… he said: “No. You are too old.” 😢

..and he wasn’t wrong. Healing broken toes and banged up shins and ankles between competitions was definitely taking longer and longer, so I eventually gave up TKD, and a few years later found my way to WC, which is much kinder to my body. I feel stronger and healthier than ever before… and those aerial spinning kicks were never very useful anyway. 🤣

I also struggle with my right rotator cuff, but as long as I’m warmed up, and take things slowly and progressively, bong and tan stretches are definitely doable. I have a pull up bar I try to use for dead hangs and active hangs to build my shoulders back up a bit.

[Sifu Adam]

Shoulder hangs from a bar are great for shoulder flexibility when we get older!

[Dustin]

I really don’t like those mindsets of old meaning you can’t do anything any more. Got plenty of folks here that have disproven that.

[Chris Villareal]

I agree, and appreciate the encouragement. Born in 57, and still able to stretch, squat, rotate, push-up, pull up, kick, punch etc-etc. Don’t shortchange stretching and warming up (embrace and enjoy it).

: – )

[Dustin]

Agreed!

[David]

I have the same issue, but only on the left. In April I went golfing and injured my shoulder bad. It took six months to get to be able to have most movement back, but that eagle pose is extremely difficult to get to still. Work, work, work.

[Dustin]

Slow and steady!