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Stretching Instructions
While gymnasts have gained enough flexibilty when they are able to perform the splits, for wushu athletes this is only the beginning. Wushu artists for example, have to be able touch their forehead or nose, with the toe of their straigthened leg.
This is only possible if every single muscle of the leg ist stretched out enough. ( cruciate ligaments, etc. )
Aditional, wushu also requires a lot of speed and jumping strength, what makes it even more difficult to achieve this kind of flexibility.
The biggest mistake somebody could make, is to hunger down the muscles to increase flexibility faster.
( That might work for rhytmic gymnastics, because the dont really have to jump, but if you are skinny and perform wushu jumps, those jumping techniques will harm all your joints) Some stretching stretching techniques cause more stress to muscles and tendonts then others.
Here is a short list of all types of stretching, beginning with the one causing less muscle soreness.
1. Static Passive Stretching can be used daily.
2. Static Active Stretching can be used daily.
3. Most Dynamic Stretching Techniques can be used 4 or 5 times per week.
4. Dynamic Ballistic Stretching can be used 4 times per week.
5. Isometric Stretching can be used up to 4 times per week. Not for growing children.
6. PNF-Stretching Techniques. cannot be used more then 3 times per week. Not for growing children.

General knowledge: Stretching

• SKELETAL MUSCLE SYSTEM
• THE HUMAN SKELETON
  
  
• WARM UP
• TYPES OF STRETCHING
  
  
• STATIC STRETCHING
• DYNAMIC STRETCHING
• ISOMETRIC STRETCHING
• PNF STRETCHING
  
  
• STRETCHING EXERCISES ( A routine including about 10 exercises )
• STRETCHING EXERCISES ( A routine including about 10 exercises )

Stretches & Exercises: Stretching

• HAMSTRING STRETCHES
  • DOUBLE LEG HAMSTRING STRETCH - UPRIGHT
  • DOUBLE LEG HAMSTRING STRETCH - SEATED
  • CROSS LEG HAMSTRING & KNEE STRETCH New
  • KNEELING WUSHU HAMSTRING & KNEE STRETCH
  • UPRIGHT WUSHU STRETCHKICK STRETCH
    
    
• QUADRICEPS & HIP STRETCHES
  • QUADRZEPS STRETCH - STANDING ON ONE LEG
  • BOWSTEP HIPSTRECH
  • HALF SIDESPLIT STRETCH
  • GLUTES STRETCH
    
    
• CALF & FOOT STRETCHES
  • CALF STRETCH ON A STAIR
  • CALF STRETCH - PRESSING AGAINST A WALL
  • ANKLE STRETCH IN A FLATSTANCE
  • ARCH TENDON OF THE FOOT STRETCH
    
    
• BACK, SHOULDER & CHEST STRETCHES
  • BACK BRIDGE ( stretches abdominals )
  • SEAL STRETCH ( stretches abdominals )
  • SHOULDER STRETCH 1 ( with the 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
  • FRONTSPLITS
  • SIDESPLITS
  • SCISSCOR SPLIT STRETCH

Trainer advice: Stretching

• Warm up at least 5 minutes before stretching.
• Learn about PNF streching.

Related Instructions: Stretching

• YOGA
• STRENGTH TRAINING

Videos: Stretching

• No stretching videos found

 

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