Flexibility
Flexibility is the absolute range of movement in a joint or series of joints and muscles that is attainable in a momentary effort that could involve the help of a partner or a piece of equipment.

Tips for effective stretching is to always look where you are stretching.  Meaning if you are doing a toe touch from a sitting position, look beyond your toes and not at your knees. This wil allow you to focus on stretching further and allows your back to be more parallel to your legs.

It is also very important to perform your leg stretches, that you would normally do from a sitting position, in a standing position.  This usually entails propping yourself up so your foot is on a wall, rail, table, etc, and you can help balance yourself by lightly holding on to something. You can stretch with a partner, as well. Performing these stretches in a standing positions allows your body to get used to the angle and hip positions for different kicks. Gravity puts a more difficult and natural resistance to your stretching. And above all, balance is developed. An added bonus is building leg holding endurance for more flashy kick combinations.

Breathing is very important during stretching. If you exhale while you are extending a particular stretch, you will be able to stretch further. Since stretching is static, meaning not bouncing or moving, just staying still, holding your breath will tire you out faster.

All stretches should be held for 15 seconds to 20 seconds. Or whatever is comfortable for you at first.

Here is my stetching routine:

Start Standing with legs shoulder width apart and perform the following:

- Stretch arms towards the ceiling. You can also add more of a stretch by raising up on your toes at the same time.

- With your hands still above your head, take one arm and bend it down so that hand is touching your back, then take your opposite hand and gently push down on the elbow of the bent arm.

- Stretch arms in front, you can usually have your hands together and at the same time you should feel your upper back push back.

- Stretch arms behind you, again you can have your hands together.