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Stretching Routine
The following exercises are listed in the right order to
use it in your stretching routine.
Don't use PNF-stretching for every exercise.
Find detailed instruction on how to do each stretch at stretching main.
Technical description: Stretching Routine
- Calf stretch
The knee of the stretches leg should be straightenes. The heel of the stretched leg should touch the ground
(healthier for the ankle)
- Calf stretch 2
Like a bowstance with parallel feet.
The knee of the stretches leg should be straightenes. The heel of the stretched leg should touch the floor.
Hip should be parallel to the wall. This stretching exercise is usually used by runners. It doesn`t bring much flexibility, but also doesn`t cause much harm to the ankles.
- Hip stretch
Like a bowstance with parallel feet.
Don`t extend your hip. Straighten your back leg and lean back your upper body. The knee of the back leg should not touch the floor. This is the most important for the front splits, because most people who cannot perform the f-splits lack in hip flexibility and not in flexibility of the frontleg.
- Hamstring stretch
Push the hips forward and grab the stretched leg at the Ankle. This is to protect the joint. Also don´t straighten the foot
- Leg stretch - Knee stretch
Keep your knees straightened and close your legs. Go down without bending your back. Its not necessary to go very low with your head. Only a small movement of your lower back stretches the ligaments. This stretch is healther if you sit down and reach for your toes with your hands. But unfortuneately this way the exercise brings less flexibility.
- Wushu snapkick stretch
This is a special stretch for the wushu snapkicks. (straight snapkick)
Knees and hips have to be parallel. (thighs touch eachother).
Pull up the toes of your stretched leg and keep the knee straight. Try to touch your toes with your chinn, without bending your back at all. It wont be possible if you seperate your knees, bend your back or don`t poll up your toes enough. At the beginning you can also try to touch your toes with an elbow. This is an extreme knee stretch (ligament stretch). There are very different opinions whether this exercise is unhealthy or not.
- Front split
If you automatically lean forward when you try the front splits, you lack in hip flexibility (see hip stretching)
The hip has be 90° to the front leg and the back leg. The frontside of your quads have to lie flat on the ground. (To avoid hip-extension)
- Back bridge.
No question that the back bridge is bad for your spine, but sometimes theres no way around it.
However... There are a few things you should know to protect your intervertebral disks. The back bridge is an abdominal-stretch and not a back stretch. To protect your back, dont relax your abs too much and bend your back uniformly. The angel between each vertebra and the next should be the same. This was for saver performance of this stretch. To get the maximum use out of this stretching-technique, straighten your arms and place them as close as posible to your feet. (Walk towards your toes with your hands). Look straight down to the floor or even to your feet. Put your heel down from time to time. Never do the back-bridge when your back hurts.
- Back stretch
This is the opposite of the back bridge and is usually done after the b-bridge. While the back-bridge stretches the abdominals and the shoulders, this backstretch stretches the back and the neck. Lie down on your back and put your arms down to the floor. Lift your legs and touch your ears and the floor at the same time with your knees.
Trainer advice: Stretching Routine
- Beginn with light stretching exercises and finish with the harder ones.
Light ones are calf-stretches etc. Stretching of small or few muscles.
Hard stretches are stretches of big muscles or many muscles at one time. For example the splits.
- Learn about PNF-stretching
Videos: Stretching Routine
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