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, starting with the ones causing the least muscle soreness:
- Static Passive Stretching – can be done daily.
- Static Active Stretching – can be done daily.
- Most Dynamic Stretching Techniques – can be done 4 or 5 times per week.
- Dynamic Ballistic Stretching – can be done 3 to 4 times per week.
- Isometric Stretching – can be done 3 times per week. Not recommended for growing children.
- PNF Stretching Techniques – should not be done more than 3 times per week. Not recommended for growing children.
General Knowledge
- Skeletal Muscle System
- The Human Skeleton
Warm-Up for Stretching
Stretching Types
- 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
- 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
- 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 shoulders
- Seal Stretch – Stretches the abdominals
- Neck Side Stretch
- Throat Stretch
Chest & Shoulder Stretches
- Shoulder Stretch 1 – With 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
- Front Splits in 3 Months
- Side Split in 3 Months – New
- Workout Plan for the Front Split (text only)
- Workout Plan for the Side Split (text only)
Advice
- You can also find stretches in the yoga section.
- Warm up for at least 5 minutes before stretching.
- Learn about PNF stretching.
Suggestions
