Here I’ve put together some animated instructions and stretching tips for wushu, gymnastics, and weight training. Before you jump in, make sure you understand the different types of stretching—it makes a big difference.
Types of Stretching
- Static Passive Stretching – Can be done daily
- Static Active Stretching – Can be done daily.
- Dynamic Stretching – Can be done 4 to 5 times a week.
- Ballistic Stretching – Limit to 2 to 3 times a week.
- Isometric Stretching – Limit to 2 to 3 times a week.
- PNF Stretching Technique – No more than 3 times per week. Not suitable for growing children.
General Knowledge
- Skeletal Muscle System
- The Human Skeleton
Stretches
Hamstrings
- Standing Double-Leg Hamstring Stretch
- Seated Double-Leg Hamstring Stretch
- Standing Separate Leg Stretch
- Cross-Leg Hamstring & Knee Stretch
- Crouched Wushu Stretchkick Stretch
- Standing Wushu Stretchkick Stretch
- Wushu Side Stretchkick Stretch
Quadriceps & Hip Stretches
- Standing Quad Stretch (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 Foot Stretch
Back & Neck Stretches
- Back Bridge – Stretches abs and shoulders
- Seal Stretch – Stretches the abdominals
- Neck Side Stretch
- Throat Stretch
Chest & Shoulder Stretches
- Shoulder Stretch 1 – 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)
Routines
- Front Splits in 3 Months
- Side Split in 3 Months – New!
- Front Split Workout Plan (text only)
- Side Split Workout Plan (text only)
- A simple stretching routine with around 10 exercises.
Advice
- You can also find stretches in the Yoga section.
- Always warm up for at least 5 minutes before stretching.
- Take time to learn about PNF stretching.
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