In this lesson, you will learn how to perform the Standing Wushu Stretchkick Stretch. This exercise is an excellent preparation for Wushu stretchkicks and should be part of your warm-up routine whenever you're training basic Wushu kicks. The stretchkick stretch emphasizes knee, hamstring, and calf flexibility. Your goal is to bring your toes to your forehead or chin.
Learn more about Wushu [here], and find more stretching advice and exercises at [Stretching Main].
Execution
- Stand about 1 meter away from a wall ladder or a chest-high platform. Keep your legs closed, feet together and parallel, and your toes pointing straight forward toward the wall.
- Stand upright with a slightly hollowed lower back. Lift one leg and place your heel on the wall or platform.
- Do not twist the foot of your standing leg.
- Keep your toes facing forward and your hips parallel to the wall.
- Grasp the ball of your elevated foot with both hands.
- Fully extend both knees and keep your hips as low and even as possible.
- Your hips should form a horizontal line parallel to both the floor and the wall.
- Avoid twisting your legs or upper body.
- Pull the toes of your stretched leg down and try to look at the sole of your shoe.
- Do not round your back. Instead, lift your head upward as much as possible.
- To increase the intensity, gently push your hips toward the wall.
- If your foot is much higher than your head, you're likely stretching too high, rounding your back, or tilting your hips—adjust the height accordingly.
Advice
- Always wear shoes when performing this stretch.
- Avoid bringing your head to your shin. The goal is to reach for the toes or even see the sole of your foot.
- If you bring your head to your knee, you will likely elevate your hip and round your back.
- Keep your spine aligned with your standing leg.
- Think your legs are too long for Wushu stretchkicks? [Click here].
- You can apply this stretch in various ways:
- Dynamic: move gently back and forth.
- Static: hold the position without movement.
- Isometric: apply force without changing length.
Learn more about stretching methods:
- Static Stretching
- Dynamic Stretching
- Ballistic Stretching
- Isometric Stretching
- PNF Stretching
Suggestions
- [The Straight Wushu Stretchkick]
- [Wushu Side Stretchkick Stretch]
- [Crouched Wushu Stretchkick Stretch]
- [Standing Double-Leg Hamstring Stretch]
- [Seated Double-Leg Hamstring Stretch]
- [Do You Think Your Legs Are Too Long for Basic Wushu Kicks?]
- [PNF Stretching]
