The following stretches should be performed everyday before other excercises. These will help warm up and make your body limber before beginning more strenuous movements. The individual stretches should be held for 10-seconds or performed 10-times at least.
Track your stretch progress by counting to 10 in Chinese.
- Head, turn side to side
- Head, tilt side to side
- Head, tilt front to back
- Shoulders, roll forward
- Shoulders, roll backward
- Left shoulder, front stretch
- Right shoulder, front stretch
- Left shoulder, overhead pull stretch
- Right should, overheader pull stretch
- Upper body, left lean from waist
- Upper body, right lean from waist
- Upper body, forward bend over toe touch (keep legs and knees straight, but not locked out)
- Upper body, backward lean
- Wide leg stance, left turn, bend down stretch
- Wide leg stance, right turn, bend down stretch
- Wide leg stance, front, bend down stretch (widen legs and try to get elbows on ground)
- Standing, left thigh/quad stretch
- Standing, right thigh/quad stretch
- Bow stance, left calf stretch
- Bow stance, right calf stretch
- Ankle roll, left
- Ankle roll, right