In this lesson, you will learn how to do a wushu side stretchkick stretch. This stretch targets the hamstrings, the groin area, and the knee. As the name implies, this stretch is used in wushu, particularly to prepare for the side stretchkick.
Find more stretches at Stretching Main, and additional wushu guidance at Wushu Main.
Execution
This example demonstrates how to stretch for the right-side wushu stretchkick. To stretch the left side, simply reverse the instructions.
- Stand upright with your feet together and parallel.
- Turn your right foot 90 degrees outward, so the toes point to the side (e.g., toward a wall).
- Lift your right leg and place it on a wall or ladder.
- The leg should be elevated above hip height.
- Make sure both knees are fully extended.
- Do not twist your hips or upper body. Lean slightly against the wall.
- Keep your standing leg and spine aligned in a straight line.
- Flex your right ankle and grasp your right foot with your left hand (see illustration).
- Your right toes should point toward your right ear.
- Your right arm must stay in front of your right leg.
- This prevents twisting your torso or hips incorrectly.
- You can let the right arm hang, place it on your left shin, or hold onto the wall — but when stretching your right leg, the right arm should remain behind the leg.
Advice
- Warm up properly with the straight wushu stretchkick stretch and some groin stretches before attempting this one.
- If you can’t raise your leg high yet, just focus on proper form:
- Keep your standing leg aligned with your spine.
- Flex your ankle and avoid twisting your hips.
- Your toes should point upward or toward your ears.
- Bending your upper body toward the stretched leg is acceptable but not ideal for hip alignment.
- Stop immediately if you feel any pain in your hips.
Suggestions
- Standing Double-Leg Hamstring Stretch
- Seated Double-Leg Hamstring Stretch
- Cross-Leg Hamstring & Knee Stretch
- Crouched Wushu Stretchkick Stretch
- Standing Wushu Stretchkick Stretch
