Guide to Stretching
Stretching
A Guide to real stretching and better flexability.
Introduction
Stretching is a fundamental part of Kung Fu and Kickboxing and needs to be included in one
format or another in almost every class I teach.
Specific benefits to Kung fu and kickboxing are:
• Increased flexibility – so that kicks can be performed faster, higher and stronger
• Reduced risk of injury
• Reduced muscle soreness and therefore increased recovery times
• Better body awareness
• Reduced muscle tension
This section has been put together to introduce some of the basic concepts of
stretching, to illustrate some general stretches that you can use, and to ensure you
apply safe routines in class or at home.
Stretching is a very broad and complex topic, and to gain a thorough understanding you will need to do further reading in your own time.
The illustrated stretches are by no means exhaustive, but rather a foundation for you
to further develop.
When to stretch?
Within Kung fu (and all other sports training) there are 3 areas where stretching is relevant.
Preparatory (Prep).
Done either at the beginning of the class or during the warm-up with the
intention of mobilising the joints. These stretches do not increase flexibility
and are characterised by the following attributes
• Light in intensity
• Performed for 5-10 secs
• Several repetitions
Developmental (Dev).
These are the ones we are most interested in as they increase muscle length
and therefore flexibility. The body temperature must be elevated i.e. after the
warm-up.
These stretches have the following attributes.
• Requires effort
• Few repetitions
• Held for a total of at least 30 secs
Cool-down
Similar to Prep stretches, but done at the end of a class to allow the body to
return to its natural state and to prevent soreness.
Types of Stretch.
As an instructor I need to be aware of the different categories of stretches, so that
I can keep the classes varied, effective and safe.
Furthermore, I am responsible for motivating you students to adopt good training practises, so stretches need to be simple.
A good teaching point for me would be to explain each stretch, which
muscle is being stretched and why it is important to Kung fu.
Static.
Stretching to the end of a muscle’s elasticity, and then holding the position.
These stretches are unaided. E.g. splits.
Pros.
1. Safest method
2. Proven to enhance flexibility
3. Simple
4. Uses very little energy
5. Permits semi-permanent change
6. Allows plenty of time for muscles to adapt
Cons.
1. Not specific to training needs
2. Does not enhance coordination,endurance or speed
Ballistic
Involves bouncing or bobbing movements using the momentum of the limbs
or body to forcibly increase flexibility.
This method is the most likely to cause injury and soreness, and therefore I
advise that you don’t incorporate this into our classes.
Dynamic/ Active
Similar to ballistic stretches, but without the bouncing.
Movements are under control at all times. E.g. front swing kick
Pros
1. Develops dynamic flexibility, which is essential for Kung fu/kickboxing
2. Stretches can be specific to Kung fu/kickboxing – e.g. Front swing kicks
3. Increase speed and coordination
Passive
Similar to static stretches but using an external force (usually a partner)
Pros
1. Good for muscles that are weak or hard to stretch
2. Allows stretching beyond normal range
3. Direction, duration and intensity can be measured
4. Camaraderie
Cons
Greater risk of injury/soreness if partner applies too much force.
Rapid stretching will do more harm than good.
Proprioceptive Neuromuscular Facilitation (PNF).
A broad category that has its roots in physiotherapy. Used properly these
stretches can achieve rapid results. There are two distinct types of PNF
stretch, and both normally require a partner to help.
Contract-Relax (CR)
First, the muscle to be stretched is gently lengthened. It is then
contracted so that the stretch is resisted. Contraction should be less
than maximum effort (about 80%). The muscles is then relaxed briefly
before repeating the stretch, but this time a little past the previous
stretch.
Contract-Relax-Agonist-Contract (CRAC)
Similar to CR method, except that after the relaxation phase, the
agonist (opposite) muscle group is contracted (Opposite muscle groups
are beyond the scope of this course).
Frequency and Intensity
Scenario 1 – student trains once per week and only stretches during the class, circa 10 minutes.
Scenario 2 – Student stretches everyday at maximum intensity
Which is the ideal routine? Well neither, but as an instructor Scenario 1 is preferred.
Why?
Firstly I am able to monitor the student, and ensure they are getting the
most out of the stretch.
Secondly, and more importantly, over-stretching will do more harm than good.
Over-stretching over a period of time will actually restrict
flexibility because the muscle fibres are being damaged each time, and then not
given enough time to heal.
Ideally, stretching should be a daily event, but at lower intensity. Stretching at home
and stretching in the class are very different, and I, as the instructor, need to
motivate my students to stretch in their own time and in a safe manner. A good way
of thinking about stretching is that you are trying to fool the brain into thinking the
stretched position is actually normal, natural length.
Gentle stretching allows this process to take place whereas if you over-stretch then the brain knows the muscle is being lengthened and will try to ‘reset’ the muscle after the stretch.
A popular consensus in sports science is that STATIC/PASSIVE stretches should be
held for at least 30 secs. This could be either in one repetition or as several
repetitions totalling 30 secs.
DYNAMIC stretches should be performed between 10 – 50 times, depending on
experience of student and type of stretch. E.g. roundhouse kicks against the wall.
For PNF stretches, the static part of the stretch should be held for about 15 secs.
Then the ‘resistance’ section should last between 5-15 secs. Remember to start with
shorter contractions. Relax the muscle for a few seconds before repeating up to 3 more times.
E.g. Side Splits
Static - sitting with legs as far apart as possible and straight. Hold for 30 secs.
Dynamic – standing side facing against a wall, raise leg several times to the end of
the range of movement.
Passive – standing side facing against a wall, raise leg so that partner holds and
forces stretch for 30 secs.
PNF - standing side facing against a wall. Partner holds leg in stretch position for 15
secs. Then force leg down at about 80% effort for 10 secs. Relax. Repeat process
twice more but stretching a little further each time.
Golden Rules
‘W I N N V E D I S’
1. Warm up before developmental stretching
2. Integrate stretches into the overall class plan. E.g. kicking techniques then
concentrate on legs and lower back stretches. E.g. hand techniques/ punching
then concentrate on upper body and lower back
3. Never stretch at 100% intensity
4. Never stretch an injured area
5. Variety is the spice of life. Learn variations.
6. Explain the stretch – after all you want students to stretch at home
7. Do not bounce or bob at the end range of a stretch
8. If in doubt, leave it out! Don’t try anything new without having first done it
yourself and ensured it is safe and effective.
9. Start with main muscle groups first (normally the large ones)
Main muscle groups in Kung fu
Kicks
Hamstrings – back of leg
Gluteals - bum
Quadriceps – thighs
Calves
Adductors – Inner Thighs .jpg)
Abductors – Outer Thighs
Hip Flexors
Lumbar - Lower back
Abdominals
Handwork
Pectorals – chest
Triceps – back of arm
Deltoids - Shoulders
Latissimus Dorsi – Sides
Trapezius - Upper back
Stretches
Preparatory/ Cool-down
Preparatory stretches should only last a few minutes. They are designed to mobilise all major joints
in the body. A good strategy is to start either at the head or feet and work through the body
sequentially.
Alternatively the stretches can be incorporated into the warm-up. Can be either a static or dynamic stretch.
E.g.
1. Neck side to side, left to right, nodding forward
2. Shoulders shrugs, circles, gentle punching, arms alternating up and down
3. Chest taking arms back
4. Arms bicep curls, gentle punching
5. Sides side bends, gentle punching
6. Waist twists, hip circles
7. Lower Back stretching up and back
8. Hips gentle kicking, leg circles
9. Thighs kick heels back, bend leg back and hold ankle
10. Hamstrings gentle kicking, bending forward legs straight, bending forward one leg in front of
11. other
12. Bum gentle kicking, knees in to chest, squats
13. Knees squats, gentle kicking
14. Calves stepping on tip toes, flexing foot back and forth
15. Ankles circles
16. Wrists circles
17. Fingers clench and release, Mexican wave
Developmental
Remember
1. Stretch main muscle groups first
2. Stretch the muscles you are going to be using
Also included are some variations for the stretches, so that I have more options for planning
my classes.
Hamstrings
Sitting on floor. Straighten one leg and bend other so that foot is
against inner thigh. Bring chest to knee. Flexing foot will also stretch
calf too.
Variations:
1. Dynamic
2. Partner pushing the back
Lying on back, bring one leg up. Lock knees and pull leg towards head.
Flexing foot will also stretch calf too.
NOTE: Keep the tailbone down on the floor, otherwise you will stretch
the lower back instead
Variations:
1. Dynamic
2. Partner pushing leg
3. PNF
Sitting on floor with both legs straight out in front. Bring chest down to knees.
Variation:
1. Dynamic
2. Partner pushing the back
Against wall (or freestanding if more advanced). Straighten one leg out in front of you, so that partner
holds and pushes up. Stabilising leg should stay straight, with foot pointing forward – no tiptoes!
Variation:
1. PNF, bring chest down to knee
2. Partner steps back so that you are going into front splits
Sitting on floor with legs wide apart and straight. Bring chest down to knee using arms
Variations:
1. Dynamic
2. Partner pushing back
Inner Thigh
Sitting on floor with legs wide apart and straight. Bend body forward.
This stretch also stretches the lower back.
Variations:
1. You can pull body down using arms
2. Partner pushes the back
3. Partner in front with legs against thighs and pulling arms.
4. Dynamic
Side splits, with feet pointing forward. Can be freestanding or against wall.
Variations:
1 Grab ankles and pull down
2. Knees on floor instead of feet
Classic groin stretch and can be performed free sitting, against a wall
or lying down. Bring soles of feet together and apply downward
pressure on legs using the arms.
Variations:
1. Dynamic
2. Partner pushing down
3. PNF
Against a wall, open legs out. The back should be flat on the ground
and the bum resting against the wall.
Variations:
1. Partner pushes legs down
2. PNF
Side facing against a wall or freestanding for more advanced. Lift leg
out to the side so that partner can raise further.
Variation
1. Dynamic – without partner
2. PNF
3. Partner steps backward
Quadriceps
Classic thigh stretch and can be done against wall, freestanding, lying
on your front or lying on side. Bend leg back, grab ankle with hands
and pull towards buttocks
Variations:
1. Dynamic
2. Partner pushes leg
3. PNF
Sit back on heels. Toes should be pointing back. Do not do with bad news
Variations:
1. Dynamic
2. Take arms back
3. Lie back on feet.
Hip Flexors
Classic stretch and can be done against wall or freestanding. Feet
should be hip-width apart. Step forward so that knee is directly above
ankle. The other leg should be slightly bent with heel off the floor.
Variations:
1. Dynamic
2. Back knee on floor.
Facing wall, extend leg out so that partner can hold and raise. Keep
stabilising leg straight. Partner also holds lower back to stabilise.
Variations:
1. Partner steps backward
2. PNF
3. Straighten back.
Outer Thigh
Lying on back, bend knee so that it is directly above hips and then
with the opposite hand take across body. Note: The back should
remain on the floor.
Variations:
1. Dynamic
2. Partner pushes knee down
3. PNF
4. Leg straight out
Standing against wall with feet together, thrust hip out.
Gluteals
Lying on back, put foot on opposite knee. Wrap arms around leg that
has foot on floor and pull towards the body. Keep back flat on floor
Variations:
1. Partner pushes leg towards you
2. PNF
3. Foot against wall
Lying on floor, bend knee into chest. Keep back flat on floor.
Variations:
1. Partner pushes knee into chest
2. PNF
Sitting on floor with legs straight out. Take leg and cross over so that
foot is placed near outside of knee. Twist body around so that opposite
arm is across the outside of the bent knee. Twist in opposite direction
to stretch out the side of the leg.
Note: Depending on body position this stretch will work outer thighs or gluteals
Lower Back “Cobra”.
This stretch can also be done standing or on the knees.
Note: Do not do with as a PNF stretch
Variations:
1. Dynamic
2. Partner pulling body back
“Crab” or “Cat”
Sit back on heel and then take body forward with arms straight out in
front.
Variations:
1. Partner pushes down buttocks.
Lying on back, bend in both legs and grab with arms. Pull in so that
the lower back in bends.
Lie on back. Using your arms as support, bring whole body up so that
it is vertical. Keep legs straight and from the waist, bend legs towards
head.
Obliques
Standing with legs shoulder width apart, twist body around.
Note: Keep hips pointing forward
Variations:
1. Dynamic
Lying on back, bend legs to 90°, keeping knees and feet together.
Rotate knees to the side. Go as far as you can without taking
shoulders off the floor. Also stretches Quadratus Lomborum (QL),
which is important for stabilising during kicks
Variation:
1. Partner pushes down knees whilst holding down shoulder.
Sitting with legs wide apart, bend body to the side. This also stretches
out the inner thighs.
Variations:
1. Dynamic
2. Partner holds top arm and pulls Calves (any movement that flexes the feet)
From standing, bend forward so that hands are on floor. Keep feet
firmly on floor and legs straight. Can also be done against wall.
Variations:
1. One leg
2. Dynamic - stepping motion
Shoulders
Against wall, place arms on wall and bend forward so that head drops
below hands. Push down
Variation:
1. Kneeling with partner pushing down upper back
Take arm across the body. Press into the body using the other arm.
Variation:
1. Partner stands behind and pull arm
2. PNF
Pectorals
Place hands behind head and push elbows back.
Variation:
1. Dynamic
2. Partner pulls elbows back
3. PNF
Against wall, elbow at shoulder level. Step past elbow and twist upper
body away from wall.
Note: Also stretches the shoulders
Place both hands, fingers pointing downwards on the lower back. Push
elbows back
Variations:
1. Partner pulls arms back
2. Dynamic
Triceps
Take both arms back so that one elbow is pointing upwards and the
other downwards. Lock hands and pull down.
Variation:
1. Partner pulls top arm down
Lots of fun! One partner can get a back stretch the other can do
strength work such as squats.
Well I hope this helps you all somewhat in your quest for better stratching, I will try upload some pics to back the text up and make it easier for you follow. Sifu
