Nshaolin stretching routine pdf

The proper knowledge of modern scientific stretching applications applied to a martial arts stretching routine can help the new martial artist achieve maximum flexibility, or allow the experienced martial artist to easily move up to the next level in a fraction of the time it used to take with traditional stretching methods. Sep 03, 2017 the shaolin workout is a completeuntoitself program of both fitness and spiritual lessons can be applied to every aspect of ones life. Shaolin temple, as well as his other work with the seven star praying mantis system, he wrote five volumes titled the shaolin authentic. Stretch after warmup but focus on stretching after activity o. The origin of all martial arts leads back to the famous shaolin temple in henan province in china.

Welcome to our demonstration of shaolin warm ups and stretching. Usually, there is also enough running everyday to enhance you stamina. Research shows that postworkout static stretchingwhere you hold a pose for 10 to 30 secondscan improve range of motion around your joints. Bruce lee stretching routine for bruce lee flexibility. The exercises that i found most useful are the ones that open up the body versus the standard constriction and crunching the body forward of western muscle building exercises. Stretching can decrease recovery time and reduce your risk of injury.

This full body stretching routine is a great way to start your day or end your workout. The horse stance is a common stance used to develop thigh strength, endurance and patience. Cross your left leg over your right leg at the ankle. For some the days start extra early with some individual stretching. Luckily 30 seconds is the optimal stretching time, so it doesnt take very long to stretch either your upper body, or your lower body, or your whole body. Printable stretch routine popsugar australia parenting. Aparantly he used to be in the dutch national team in the 70s and later on in the surinam team. Stand near a wall or a piece of sturdy exercise equipment for support. First, dont stretch cold muscles walk around a little bit and begin your morning routine, then start your stretching excercises. Slowly release your foot and return to the original standing position.

Bruce lee understood that flexibility is useful for all forms of exercise, from martial arts to cross training, weight lifting to gymnastics, football to basketball, baseball to track, etc. Static stretches stretching when the position is held for a given amount of time, usually 1530 seconds. You might like 14 musttry recovery tools for when youre crazy sore after a workout. While the photos are beautiful, and the descriptions of exercises are good, the third week began to get difficult for me to follow. Stretching should be a part of your daily routine whether you engage in vigorous exercise or not. Lift your arm over your head and touch the back of your neck with your palm. Regular stretching can combat agerelated stiffness by helping to keep our muscles and other tissues elastic. Heres a fullbody stretching routine to try after a workout or on your rest day. Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. These exercises are significantly different than modern athletic training, and most martial arts outside of the shaolin tradition have nothing in their systems like the shaolin exercises. This exercise may cause some bruising to the thigh. To begin with, we are going to start through a basic class. There are two types of stretches static and ballistic stretches.

At the same time, you are improving your overall flexibility, reducing the risk of muscle pulls, increasing blood flow and increasing your energy. The key to ultimate flexibility is a combination of static and dynamic stretching. Light exercise, like jumping jacks or running in place, is a good way to begin. Passive stretching is okay after a workout, but doesnt do much to prepare you for high kicks. Of course, im not saying that you shouldnt stretch you should. Consult with your health care provider before starting a stretching program if you have had recent surgery, muscle or joint problems. Place your right hand on your right hip to avoid bending at the waist. The benefits of stretching have been proven medically as being able to.

Sample flexibility plan for beginners stretching the bodys muscles provides freedom of movement to do the things you need to do and the things you like to do. The effect of stretching on sports performance and the risk of sports. Even though this column is titled stretch yourself it will deal with nearly all aspects of physical training as all of them are interrelated and should not be considered separately. Shaolin kungfu exercises can be done anytime, all together or in different sessions, day or night, it all depend on you. Included in the class will be our stretching and some of our conditioning as well. Ho w to stretc h although eac h c hapter ma y refer to sections in other hapters, it is not required that y ou read ev ery c hapter in the order presen ted. Extend your left arm overhead, reaching toward your right side. From the beginning of training, the shaolin system builds flexibility through the use of stretching exercises, many of which would seem extreme and even dangerous by western standards. People ask me about my favorite stretching routine all the time. Stretching is one of the most underutilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating soft tissue injuries. Lean forward, shifting more body weight onto your front leg.

Dynamic stretching prior to workouts is covered in another great integrity multisport handout. Stretching should not be done with cold muscles, so do something before beginning to warm up. How to perform shaolin kung fu stretches and moves martial. Do not begin a stretch program if you have been experiencing significant. There are many other forms or methods of stretching, and you are free to addmodify your own routine as necessary, but we recommend that you at least incorporate the following stretches into your routine. Stretching can improve your flexibility, although it will not improve your endurance or strength. The essential shaolin stretching program for ultimate. Training methods of 72 arts of shaolin tanjin, 1934. The power of dynamic stretching the importance of stretching an objective of a warmingup prior to an athletic event or general exercise is to optimize performance. Sample flexibility plan for beginners veterans affairs.

Although stretching is widely accepted by coaches, athletes, and recreationalists, there is little evidence to support the relationship between muscle stretching and a reduction in injury. Supplemental optional reading articles on course web site discussed and cited in lecture notes. Harvard health publishing lists some stretches you can do at night before you go to bed. Some of the exercises in the book have turned out to be very useful to me when mixed into my stretching and training regiment. Nov 26, 2014 it was such a beautiful day, i thought i will share with you a 10 min kung fu warm up and stretching routine. Theres no equipment required for this stretching routine and its great for both men and women. Our main style and basic training exercises come from traditional pak hok pai. Stances are commonly found in each style of shaolin kung fu.

Pak hok pai is a very powerful style which demands much dedication, time and effort to master. Nov 03, 2006 shaolin is realy an amazing place, in dharma hall where we stayed for a while, they have around 8000 students. How much, how often stretch after you do your regularly scheduled strength and. Do this routine twice a day and you will notice a significant difference in the level of stress and tension in your neck, shoulders, and hands. Shoulder stretching for competitive swimmers helpful or. The stretching handbook is a clear, concise guide to stretches for all areas of the body.

Stretching was a vital component of bruce lees daily workout. Contained in one of these five volumes is the eighteen exercises of the luohan gong. These dynamic stretching routines will get you ready to. As you master this routine, you can invent spinoff stretches from it. Best of all, many common stretches can be done during your normal routine without needing to set aside extra time.

Slowly roll your head around in a full circle, keeping your back straight. Translated into english, this means that stretching before exercise, especially static stretching when you hold a stretch, may impair your strength and power output. You can do this before you start any kung fu practice or you can just do the routine. Strengthening and stretching exercises for people who lift try this strengthening and stretching routine to warm up before you start work in a job that requires lifting or other manual materials handling tasks. Static stretches stretching when the position is held for a given amount of. Thats rightalthough you can help prevent injuries and cramps by passive stretching before a. Stretch out sore muscles, improve flexibility and circulation, gain mobility and destress. These handwritten manuals contained concepts on fighting skills, medical information and historical aspects of kung fu.

An appropriate stretching program can provide the following benefits. Sportspecific dynamic stretches dynamic stretching for. Not too long ago, i got a much needed massage for a few muscle knots in the small of the back. May 22, 2016 5 tips for flexibility without stretching in the martial arts. Stretching at work is one good way to provide health benefits that will be felt immediately. More advanced shaolin stance training will then aim at exponentially raising the difficulty via. Below are some simple stretches that you can do post workout. This is a short stretching routine to eliminate stress while sitting at your computer. A guide to flexibility training and of video secrets of stretching. But a dedicated postworkout stretching routine decreases your recovery time by combating the buildup of lactic acid. Low impact difficulty this full body stretching routine combines the best physical therapy and yoga exercises to improve your flexibility and mobility.

As we age, muscle stiffness makes it more difficult to perform routine daily tasks. Ultimate flexibility is the book youve been waiting for. Martial arts flexibility doing the splits is easy with pnf. Try this 20minute stretching workout the next time your body needs a little tlc. These dynamic stretching routines, composed of 10 distinct exercises, will help you to prep for peak performance in any type of workout or sport. Stretching exercises for athletes s t r e t c h i n g e x e r c i s e s f o r a t h l e t e s 1. A streching routine is not only important as part of any fitness routine, but having a daily stretching routine is highly recommended as well. Jason shares a few tips to get the most out of your stretching routine.

My personal improvement from this stretching time and frequency was an 8cm improvement in toetouch reach in 1 month of calf and hamstring stretching. For optimal results, you should spend a total of 60 seconds on each stretching exercise. Perform shaolin kung fu stretches and moves part 15 of 15 click through to watch this video on while youre stuck at home, make the most of your time by learning a new language, skill, or even train for a remotework job with our new premium online courses. Flexibility is extremely important in shaolin kung fu, because many of the advanced kung fu sets cannot be performed without it. Feel stretch in upper leg use wall or chair for support. So, if you can hold a particular stretch for 15 seconds, repeating it three more times would be ideal. Try doing this routine in the middle of the night when you cant get back to sleep, or while you are watching television. Martial arts stretching the methods of stretching that will. To learn more about improving your flexibility, read stretching, a. Kung fu gives a superb aerobic workout at the same time that it dramatically increases flexibility, power, and speed. By spending time stretching before a workout or competition. The stretching handbook is a useful resource for all coaches.

Daily dozen stretches the following stretching exercises are supplements to martial arts training. It is imp ortan t, ho w ev er, that y ou read the disclaimer b efore reading an y other sections of this do cumen t. These gentle stretches should take about 5 minutes. Please practice handwashing and social distancing, and check out our resources for adapting to these times. Place your other hand on your elbow and pull your arm towards you so that your. Dynamic stretching for athletes 201110240 rehabilitation medicine.

In this teaching program, shifu yan lei focuses on the exact exercises shaolin monks practice at the shaolin temple so you too can get the flexibility of a shaolin monk. Perform above exercise with knee bent on side to be stretched. You can use pillows, bolsters, blankets or blocks if they help you feel more comfortable and make it easier for you to hold the stretch. The routine was designed in an order working from the ground up, first for the posterior muscles and then the anterior. Perform 1 set of 3 repetitions, twice a day using each leg. A newand usually more complex stretching, punching, or kicking exercise is added to the previous days workout over the course of 28 days. This routine features 9 stretching exercises thatll make you feel amazing instantly. The best stretches to keep you lean and limber self.

When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. Stretching exercises for athletes dartmouthhitchcock. Shaolin kung fu monks history learn shaolin kungfu in china. A beginner stretching routine bc endurance trainings. It was such a beautiful day, i thought i will share with you a 10 min kung fu warm up and stretching routine. Jun 12, 2011 you can get ideas anywhere to keep ones stretching routine exciting. Take your time with your stretching routine, and later on youll be grateful you. Rectus femoris lie directly on your side with the spine and head in alignment. Olympian and gymnast shannon miller shares her secrets to the essential gymnastics stretches that everyone should know.

Keep your back straight and abdominal muscles tight. Flexibility is the ability to move freely, or more properly defined, is the range of motion rom available at a joint or series of joints. A read is counted each time someone views a publication summary such as the title, abstract, and list of authors, clicks on a figure, or views or downloads the fulltext. Power stretching is an integral part of the martial arts practice of an internal fighting style called lan shou quan. In fact, what i eventually learned was that most of the improvements to my kicking range came through sparring and heavy bag work.

Stretching routine shown in this document is a minimum requirement. Dont make the mistake of thinking that something as simple as stretching wont be effective. Therefore, stretching is a fundamental component of any risk management and safety program. How to maximize your flexibility with minimal stretching. Mindful stretching university of california, berkeley. Try to hold each of the stretches for three to five minutes. The following routine is simply a sampler of stretches designed to loosen the body after walking or jogging, or after a day of sitting in an of. Shaolin kung fu has always been known for promoting extraordinary skills and abilities through its punishing traditional exercises. Any practitioner of chinese internal martial arts who studies long enough and consistently will eventually arrive at a point of learning some form of power stretching exercises. Feel good stretching routine fitness blenders relaxing cool down stretch workout duration. Active isolated stretching and x wrap technique cross the rope around the front of the foot at the shoelaces. We practice pak hok pai tibetan white crane together with hung gar.

Flexibility, static and dynamic stretching, and warmup. The shaolin way xv shaolin began about a thousand years after the original buddha lived, when bodhidharma known as ta mo in chinese and daruma in japanesebodhi means enlightened mind, dharma is sanskrit for law or teaching, a buddhist monk and prince from india, came to. Mellower than workout videos and more recoveryfocused than learning proper squat form, adopting a comprehensive routine of stretching exercises can help you feel better, body and soul, particularly if you suffer from muscle tension or stiffness whether youre just learning how to start. If you can hold the stretch for 20 seconds, two more repetitions would do the trick. Stretching is one of those things that tends to get dropped to the bottom of peoples healthy todo lists, but adding it to your daily routine can be highly beneficial. Stretch after you do your regularly scheduled strength and aerobic activities. Jan 08, 2015 youve already logged your run, busted out a few cardio sprints on the indoor row machine and tackled a few of our abs, legs and arms workouts this week. The monks open the hips at the same time as stretching the leg, and they are a great warm up for fighting kicks and bag work. Full body stretching routine upright external rotation hand behind back rotator cuff stretch overhead wall flexion wall. Lie on your back and bring your knees up to your chest. Mindful stretching guide university health services.

Lower extremity stretching home exercise program aurora health. In order to prevent injuries, players should do warmup and cooldown routines with stretching. This quick, easy stretching routine has you covered. Stretching is an important part of any exercise program to help prevent injury and to increase flexibility. Use this routine to cool down after a workout to gradually relax, improve flexibility and slow your heart rate. Showing me ways to train towards being able to do levers, static holds and showing me his whole stretching routine. He must have been in his 70s and was still able to go into a split. Pdf format, postscript format gzipped, and html format via. These kinds of knots had started a bit of pain in my hip and then i ended up being advised that i needed to begin stretching my hips to keep the muscle knot from reforming.