While bodybuilding focuses on developing fuller, thicker muscles, stretching aims to make your muscles and tendons longer and more flexible.
However, just like intense weight training, overly intense stretching can also lead to muscle soreness.
To safely gain flexibility, it's recommended to follow a professional stretching routine.
You can stretch daily, but also include 1 to 3 intensive stretching workouts per week.
Don't overstretch, and make sure you rest adequately between sessions.
Learn how to properly execute essential stretches and explore techniques like PNF stretching.
Find more advice and exercises on the Stretching Main page.
Routine
Stretching Routine 1 (Typical Wushu Stretching Routine)
Warm-Up: Start with a brief warm-up (10–15 minutes).
Then progress from lower to upper body as follows:
- Calf Stretch on a Stair – 1×30 seconds per leg
- Standing Quadriceps Stretch – 1×30 seconds per leg
- Crouched Wushu Stretchkick Stretch – 1×30 seconds per leg
- Standing Wushu Stretchkick Stretch – 2×30 seconds per leg
- (Second round as isometric stretch)
- Lunge Hip Stretch – 1×30 seconds per side
- Front Split – 2×30 seconds per side
- (Second round with PNF technique)
- Front Split Forward Bend
- After the regular front split
- (Dynamic stretch, but not ballistic)
- Arch Tendon (Foot) Stretch – 1×30 seconds per leg
- Spread-Leg Forward Fold / Scissor Split – 1×1 minute
- (Use PNF or isometric at the end)
- Side Split – 2×30 seconds
- Shoulder Stretch 1 – 1×30 seconds
- Shoulder Stretch 2 – 1×20 seconds
- Triceps Stretch – 1×20 seconds per side
- Inner Forearm Stretch – 1×20 seconds per side
- Back Bridge – 2–3×30 seconds
- (On the last round, walk forward and backward on your hands and feet if possible)
Advice
- Perform a "stretching-only workout" 1 to 3 times per week.
- You may stretch lightly every day, but these intensive sessions should last 45–60 minutes.
- Do not do two intensive stretching workouts on consecutive days.
- Take a hot shower after your intensive stretching sessions to help muscle recovery.
- Incorporate isometric or PNF stretches during the routine.
- Start and end your routine with static passive stretches.
- Always finish with a cool-down.
Suggestions
Videos
Visit the Video Section for guided demonstrations.
