Stretching Instructions

In this section you will find stretching advice for martial arts, artistic gymnastics and
fitness training. Here is a short list of all types of stretching, beginning with the one
causing least muscle soreness:

 

 

General Knowledge: Stretching

• SKELETAL MUSCLE SYSTEM
• THE HUMAN SKELETON
  
  
  
• WARM UP
• TYPES OF STRETCHING
  
  
  
• STATIC STRETCHING
• DYNAMIC STRETCHING
• ISOMETRIC STRETCHING Renewed
• PNF STRETCHING
  
  
  
• SAMPLE ROUTINE ( A routine with about 10 exercises )

 

 

Stretches & Exercises: Stretching

• HAMSTRING STRETCHES
  • DOUBLE LEG HAMSTRING STRETCH - UPRIGHT
  • DOUBLE LEG HAMSTRING STRETCH - SEATED
  • CROSS LEG HAMSTRING & KNEE STRETCH
  • WUSHU STRETCHKICK STRETCH - BENDING DOWN
  • WUSHU STRETCHKICK STRETCH - STANDING UPRIGHT
    
    
    
• QUADRICEPS & HIP STRETCHES
  • QUADRZEPS STRETCH - STANDING ON ONE LEG
  • LUNGE - HIPSTRECH
  • HALF SIDESPLIT STRETCH
  • GLUTES STRETCH
  • LYING WAIST STRETCH
    
    
    
• CALF & FOOT STRETCHES
  • CALF STRETCH ON A STAIR
  • CALF STRETCH - PRESSING AGAINST A WALL
  • ANKLE STRETCH IN A FLATSTANCE
  • ARCH TENDON OF THE FOOT STRETCH
    
    
    
• BACK & NECK STRETCHES
  • BACK BRIDGE ( stretches abdominals )
  • SEAL STRETCH ( stretches abdominals )
  • NECK SIDE STRETCH
  • THROAT STRETCH
    
    
    
• CHEST & SHOULDER STRETCHES
  • SHOULDER STRETCH 1( with the hands on a wall )
  • SHOULDER STRETCH 2 ( hands behind back )
  • CHEST STRETCH 1
    
    
    
• ARM STRETCHES
  • TRICEPS STRETCH
  • BICEPS STRETCH
  • INNER FOREARM STRETCH
  • OUTER FOREARM STRETCH
    
    
    
• SPLITS
  • FRONT SPLIT
  • FRONT SPLIT - FORWARD BEND New
  • SIDE SPLIT
  • SPREAD LEG FORWARD FOLD - SCISSOR SPLIT
    
    
    
• WORKOUT PLANS
  • WORKOUT PLAN FOR THE FRONT SPLIT New
  • WORKOUT PLAN FOR THE SIDE SPLIT New

 

 

Trainer advice: Stretching

• Also check the yoga section.
• Warm up at least 5 minutes before stretching.
• Learn about PNF streching.

 

 

Related instructions: Stretching

• YOGA
• STRENGTH TRAINING

 

 

Videos: Stretching

• None

 

 

 

 

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