How to Stretch for Wushu, Gymnastics and Weight Training

Here I’ve put together some animated instructions and stretching tips for wushu, gymnastics, and weight training. Before you jump in, make sure you understand the different types of stretching—it makes a big difference.

Types of Stretching

• Static Passive Stretching – Can be done daily
• Dynamic Stretching – Can be done 4 to 5 times a week.
• Ballistic Stretching – Limit to 2 to 3 times a week.
• Isometric Stretching – Limit to 2 to 3 times a week.
• PNF Stretching Technique – No more than 3 times per week. Not suitable for growing children.

General Knowledge

• Skeletal Muscle System
• The Human Skeleton
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• Warm-Up for Stretching
• Types of Stretching
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• Sample Routine - A stretching routine with about 10 exercises

Stretches

Hamstrings

• 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

• Standing Quad Stretch (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 Foot Stretch

Back & Neck Stretches

• Back Bridge – Stretches abs and shoulders
• Seal Stretch – Stretches the abdominals
• Neck Side Stretch
• Throat Stretch

Chest & Shoulder Stretches

• Shoulder Stretch 1 – 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)

Routines

• Front Splits in 3 Months
• Side Split in 3 Months - New!
• Front Split Workout Plan (text only)
• Side Split Workout Plan (text only)
• A simple stretching routine with around 10 exercises.

Advice

• You can also find stretches in the Yoga section.
• Always warm up for at least 5 minutes before stretching.
• Take time to learn about PNF stretching.

You may also like

• Yoga
• Weight Training

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