Stretching Routine

A simple and effective stretching routine for wushu and gymnastics.
Always warm up properly before stretching to prevent injury and improve effectiveness.

This routine combines static, dynamic, and isometric stretches.
Find detailed stretching instructions and advice at Stretching Main.

Execution

1. Calf Stretch 1

Fully extend the knee of the stretched leg.
The heel of the stretched leg should stay in contact with the ground—this benefits both the ankle and knee joints.

2. Calf Stretch 2

Similar to a wushu bow stance, but with parallel feet.
Keep the knee of the back (stretched) leg fully extended.
Ensure the heel remains on the floor and your hips stay square to the wall.
This variation is commonly used by runners.

3. Hip Stretch

Also resembles a bow stance with parallel feet.
Straighten the back leg and lean back slightly.
Stand on the ball of the foot of the back leg; the knee should not touch the floor.
This is the most important stretch for front splits.

Most people who can't perform the front splits lack hip flexibility, not hamstring flexibility.

4. Quadriceps Stretch

Stand on one leg and pull the ankle of the other leg up behind your buttocks.
Push your hips forward slightly to deepen the stretch.

5. Double-Leg Hamstring Stretch

Stand with your legs together and fully extend your knees.
Bend forward and reach toward the floor with your hands.
Keep your back straight and exhale slowly as you lower yourself.
Do not bounce during this stretch.

6. Front Splits

Avoid turning your hips sideways—keep them square.
Stretch both your hamstrings and hip flexors thoroughly before attempting the splits.

7. Shoulder Stretch

Place your hands on a wall, arms fully extended.
Pull your shoulders downward and lean toward the wall.
Hold this position for about 30 seconds.

8. Back Bridge

Lie on your back, place your hands beside your ears, and push yourself upward.
The bridge stretches your shoulders and abdominals.
Try to fully extend your elbows and knees, hollow your back, and open the shoulders.
Hold the bridge for 20 to 40 seconds.