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:

1. Static Passive Stretching - can be applied daily.
2. Static Active Stretching - can be applied daily.
3. Most Dynamic Stretching Techniques - can be applied 4 or 5 times per week.
4. Dynamic Ballistic Stretching - can be applied 3 to 4 times per week.
5. Isometric Stretching - can be applied 3 times per week. Not for growing children.
6. PNF-Stretching Techniques - should not be applied more then 3 times per week. Not for growing children.

General Knowledge

• Skeletal Muscle System
• The Human Skeleton
  
  
  
• Warm-Up for Stretching
• Types of Stretching
  
  
  
• Static Stretching
• Dynamic Stretching
• Ballistic Stretching
• Isometric Stretching
• PNF Stretching
  
  
  
• Sample Routine - A stretching routine with about 10 exercises

Stretches & Exercises

• Hamstring Stretches
  • Standing Double-Leg Hamstring Stretch
  • Double-Leg Hamstring Stretch - Seated
  • Standing Separate Leg Stretch
  • Cross Leg Hamstring & Knee Stretch
  • Crouched Wushu Stretchkick Stretch
  • Standing Wushu Stretchkick Stretch
  • Wushu Side Stretchkick Stretch
    
    
    
• Quadiceps & Hip Stretches
  • Quadriceps Stretch - Standing on One Leg
  • Lunge - Hip Stretch
  • Half Side Split Stretch
  • Glutes Stretch
  • Lying Waist Stretch
    
    
    
• Calf & Foot Stretches
  • Calf Stretch on a Stair
  • Calf Stretch - Pressing Against a Wall
  • Flat Stance Ankle Stretch
  • Arch Tendon of the Foot Stretch
    
    
    
• Back & Neck Stretches
  • Back Bridge - Stretches the abdominals and the shoulders
  • Seal Stretch - Stretches the 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
  • Side Split
  • Spread Leg Forward Fold - Scissor Split
    
    
    
• Workout Plans
  • Workout Plan for the Front Split
  • Workout Plan for the Side Split

Advice

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

Suggestions

• Yoga
• Weight Training

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