Stretching in Shaolin Martial Arts

"After running and cart wheeling, we'll do basic stretching. Stretching starts from the top of the head, to the trunk of the body and ends at the foot. Stretching allows us to build flexibility. It prevents our muscles from becoming tight when we do other techniques, such as: flipping, cart wheeling, using weapons and breaking objects. It will help us in forms, also. Basically, stretching loosens up our bodies. Our muscles, tendons, bones and joints benefit from it, as well. Starting with our head let me demonstrate basic stretching. Tilt your head up and down, repeating that motion, about 25 times, each morning. Next, move your head from left to right. Then, move it in a circular motion and reverse. Now, we will loosen our arms, by quickly shaking them at the forearm. We will then focus on our hands, by clasping them together and moving in a wave-like motion, from the wrist. Our shoulders are loosened by doing outward circular motions, similar to a windmill, but going outward. You'll reverse this motion also. Next, we?ll do our back. With our arms stretching out parallel to our shoulders and elbows slightly bent, we'll pull them back. After that, we'll bring our arms back to the front, and lift them, alternating each one, above our heads. In order to stretch your body, begin by swiveling your hips. Next, hold your right arm up and hold it over your head as you flex into a side bend. Repeat this stretch with your left arm. Now, that we've stretched our upper body, let's focus on our hips. Twist your hips in a circular motion. Now, repeat this, going in the opposite direction. Bend your knees, rest the palms of your hands on them and repeat a swivel-like motion. Reverse this also. Next, you will squat down. There several different stretches that you can do here. Lunge with one knee bent and the opposite leg outstretched. Move to the left and then repeat this lunge. After, doing this stretch to the sides, lunge forward and back. Using a tree or a wall to lean on, do shoulder stretches. Bend at the waist and place the palms of your hands flat against the surface. With your elbows slightly bent and your head held down, pump back and forth. Focus on your leg next, by bringing it up and placing your foot flat against the surface of the tree or wall. With your knee slightly bent, hold your foot with your hand and lean forward. Rock back and forth. We do a lot of different stretches to prepare for our training."