First off you're going to want to listen to theneuhauser when it comes to making sure you do a light warm-up before you start to stretch you will feel a world of difference when you do. Here are a few things that I and others in my dojo do for stretches.
After warm-up (light kicks, short running laps, ex...)
1. put your legs in a V-shape position, reach for your foot,
making sure you blade your foot, if you can't reach you foot
pull on your pants leg and pull yourself down. Do this to both
sides, 20 sec. count, including the middle. Put one hand
behind you and one in front and push yourself forward and
repeat about 3 x's. If you slide forward and your V does not
get wider try setting on the ground and put your feet against
the wall and push yourself forward.
2. 2 people stretches are great. stand w/your back against a
wall and put your foot on the persons shoulders as they begin
to raise your leg up. go until you can feel it burn then push
down on their should for a count of 10, and then lift 2 more
x's. Do this with both legs, then put your should against the
wall, put your foot on their shoulder and do like the same
thing as above.
3. you may also sit on the ground with another person and have
them put their feet about at your knees or inner thigh area
and push your legs out into a V and pull you forward.
4. you can also put one leg in front of you and bend the other
almost to a 90 degree angle next to or even behind you
depending on your flexibility. Lean forward and try to put your
chest to your leg. then lean toward your other leg that is
bent, finally lay backwards on your back. If you have bad
knees don't bend your knee so far back.
I hope this helps, I can think of numerous stretches. Just to give you an idea, I'm barely 5 ft. 1 in and we have 6 ft. plus people in my class and I can normally get my kicks up to their heads even on a really tight day. also after class do some light stretches too to help relax and losen those muscles that you just got down working on. Have a nice day
:asian: