Kung Fu Kendra / Fitness
Stretching
Exercises
Master Siu Lim Tao
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Overview
Stretching
Stretching is the perfect start or end to all workouts and exercises. The muscles are warm and will be able to lengthen and stretch from being warmed up. Stretching after a workout will help you not feel sore the next day and will allow the flow of energy move throughout the body. Remember, my complete Home Workout Program is a blueprint guide from beginning to end — a home workout that you can do from home.
Post-Workout Stretches
To start, have your legs out in front of you and together. Place your hands on the knees and sit with your back straight. Bring one leg in to the thigh and stretch forward to the extended leg. Breathe in through your nose and out through your mouth. Hold for 10 breaths.
- One leg extended, the other bent and inward.
- Reach down the extended leg.
- Hold for 10 deep breaths.
Bring your legs spread apart in a seated position. Stretch forward and hold for 10 deep breaths. Breathing is a very important part of stretching — it keeps energy flowing, keeps you relaxed and helps your body feel comfortable.
- Open legs as far as they can go.
- Place hands down the centerline.
- Reach as far as you can, holding for 10 breaths.
From seated side splits, place the left hand around the stomach and reach over your shoulder to grab the toe if you can. Take 10 deep slow breaths. The other variation is placing the hand on the ground and using it as resistance to push yourself further into the stretch.
- Legs open as far as they can go.
- Reach over one shoulder and try to touch your toe.
- Hold for 10 breaths.
Make sure your knee is in line with your heel — not past it. Use a pillow or yoga mat under your back knee if needed. Comfort is everything in the home workout. Breathe slowly and take 10 deep breaths.
- Front leg bent, knee in line with ankle.
- Extend back leg out.
- Hold for 10 deep breaths.
Morning Stretches
It's important to give yourself tender loving care at the end of the day as well as energy flow in the morning with stretching. Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead.
This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine — all of which can be tight in the morning. It calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot. Muscles worked: gluteus maximus, piriformis, other rotators, hamstrings, and spinal extensors.
Stand nice and tall and lace your fingers together. Raise your hands above your head, palms upward. Lift up stretching your rib cage. Hold for a count of 10. Repeat 5 more times. Watch for any pinching or painful sensations — if you feel shoulder pain while stretching, stop immediately.
Stand up and hold onto something stable. Bend one knee up and grab your ankle with one hand. Hold your leg up for 15 seconds. Repeat 3 times. Now you should be all stretched out and ready to start your day.
Bedtime Stretches
Stretching before bed relaxes your muscles and helps prevent you from waking up with pain. It allows you to release the tension you've built up during the day so you can prepare both your body and mind for a good night's sleep.
Inhale as you open your arms out wide. Exhale as you cross your arms — right over left and left over right — to give yourself a hug. Use your hands to draw your shoulders forward. Hold for 60 seconds. Inhale to open back wide, then repeat with left arm on top. This stretch helps alleviate shoulder discomfort caused by bad posture, working the rhomboids and trapezius muscles.
Bring yourself down on your knees and sit comfortably on your heels. Bend at your hips to fold forward and rest your forehead on the floor reaching your arms in front of you. Breathe deeply in through your nose and out through your mouth. Hold for up to 5 minutes. Child's pose is perfect for relaxing your body, reducing stress, and relieving pain and tension in your back, shoulders, and neck.
Lie on your back and lift legs while bending knees. Keep feet flexed towards the ceiling. Grab the big toes of each foot with the respective hand and continue bending the knees towards the armpits. Gently rock left to right to massage the spine. Hold for 60 seconds. Happy baby lengthens and realigns the spine, stretches the inner groin, and helps release your hip flexors.
On a yoga mat or in bed, place legs slightly apart and stretched out in front of you, arms long by your sides with palms up. Close your eyes and bring focus to your breathing — in through your nose and out through your mouth. Hold for 60 seconds or until you fall asleep. By focusing the mind on stillness and awareness of breath, the body begins to naturally relax for a great night's rest.
Benefits of Stretching
"Flexibility Creates Physical Freedom in the Body." — Kung Fu Kendra
Stretching helps keep muscles flexible, strong, and healthy. Flexibility helps maintain a range of motion around the joints that helps us live easier. Without stretching, muscles become shorter and tight and we are less able to move comfortably. Stretching allows the flow of energy to move through your body removing blockages and neutralizing negative energy.
Static stretching involves no dynamic movement. All stretches should be held for at least 60 seconds to get the full benefit. While static stretching increases flexibility, it's better performed after a workout when your body and muscles are warm and malleable — most effective after training sessions.
Dynamic stretches use active movements where your muscles and joints move in full range of motion. Experts recommend dynamic stretches before a workout — they prepare the body to produce and absorb high forces. After a workout, dynamic stretching helps release tension, negative energy and chemical toxins built up in warm muscles. Learn more about warmup exercises →