Stretching program

04.04.2013
Stretching program

Here is series of stretching exercises for our students. Each description matches the corresponding number in the video and on the picture.

It is important that the exercises are done in the sequence indicated here.

All exercises should be done first on the left leg and then on the right.

Stretching Tips

Always warm up at least 15 minutes prior to stretching.

Move slowly when stretching. Take this time to relax and focus on your breathing.

Stretch to the point of medium tension. If something hurts, stop immediately. Stretching should feel good.

Try to stretch at least 3 times a week. This workout can take minimum 10 minutes, or as long as you'd like. Regular stretching exercises can improve your performance, prevent injuries and help you to relax.

  1. Outstretched leg: keep your knee straight, flex your foot and your toes. Supporting leg: keep the bended knee to the side as much as possible. Make bouncing movements down. Repeat 20-30 times.

  2. Begin in the same position as the first exercise. Lean to your stretched leg and hold this position for 20-30 seconds. Do 20 bounces and then one lean – three times on each leg.

  3. Groin stretching – begin in the same position as the first exercise. Roll the foot of the stretched leg towards you. Push your heel away from you – your hip should rotate away from you. Supporting leg is bent, with your calf on the floor and your foot flexed. Hold this position for 30 seconds.

  4. After completion of exercise three, put your bended leg on the shin and sit on it, keep your stretched leg in the same position. Hold this position for 30 seconds.

  5. Put your knees on the floor and turn them as far away from you as possible. Move your body backwards smoothly. When your body is back as far as it can go, hold this position for a few seconds. Then move forward. Repeat 30-50 times.

  6. Half-split – Bend your right leg and stretch your left leg behind you, as far as possible. Bounce towards the floor, as far as you can. Keep your back straight and do not bend your back leg. Repeat 30-50 times.

  7. Begin with a half split. Put your palms on the floor, your right arm around your bended leg and bounce towards the floor as far as you can. Repeat 30-50 times.

  8. Holding the same position, lean forward, put your chest on the floor as close to the heel of your front leg as possible. Keep your back knee straight. Hold this position for 30 seconds.

  9. Bend your right leg, sit on your right heel with your toes flexed against the floor. Stretch your left leg, flex your left foot and lean your body along your left leg. Do 20 bounces and then one lean – three times on each leg.

  10. Keeping the same position as exercise nine, stand up. Do bouncing leans to the stretched leg, keep both your knees straight. Flex the foot of the stretched leg. Repeat 20-30 bounces and also hold this position for 30 seconds on each leg.

  11. Splits to the side. Start standing, face left and stretch your legs as wide as possible. Lower yourself as close to the floor as possible. Face your left leg, then your right. Hold for 30 seconds on each leg.

  12. Straight split. Start standing, face forward, stretch your legs as wide as possible and lower yourself as close to the floor as possible. Hold for 30 seconds.

  13. Sit on the floor and stretch your legs as wide as possible. Keep your knees straight. Flex your feet. Lean to the left, then the right. Repeat 30-60 times.

  14. Begin in the same position as exercise 13. Lean forward as far as possible and hold. Hold from 30 seconds.

  15. Bring your legs together, flex your feet and lean forward as far as possible. Hold for 30 seconds.

  16. Lotus pose. Hold for 60 seconds.

  17. Begin with the Lotus pose and lie back on the floor. Hold for 60 seconds.

  18. Sit on the floor with your knees and feet to the sides. Flex your feet. Stretch your legs as wide as possible. Hold this position and lie down trying to get your back as close to the floor as possible. Hold for 30 seconds.

  19. Sit on the floor and put your feet together, as close to your body as possible. Push your knees with your elbows, and try to get your knees as close to the floor as possible. Hold for 60 seconds.

  20. Take one foot and pull it towards your chest. Hold for 30 seconds for each leg.

  21. Take one foot and put it behind your head. Hold for 30 seconds for each leg.

  22. Spiral. Sit on the floor. Bend your right leg and put it on the floor in front of you, flex your foot. Put the foot of your left leg behind the knee of your right leg. Twist to the left as far as you can. Hold for 60 seconds on each side.kungfu-stretching2Author: Valery Prosvirov. Head master of Golden Dragon school

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