Stretching for Wing Chun
*This page is not meant to be or substitute medical advice. Please use care and seek the advice of your physician with any exercise program.
The great thing about Wing Chun is that it is meant to use your own body’s natural structure. This means that it is ideal for people of all body types and ages. We are not contorting our bodies to execute fancy kicks or techniques. Wing Chun is practical and simple, yet highly efficient and economical.
We stress physical fitness at West Coast Wing Chun as a way of life and as a way to improve one’s physical health, mental and emotional well-being, and of course to improve our abilities as fighters. Each student, no matter his or her fitness level, is welcome and encouraged to train at a level that is comfortable for him or her, while at the same time encouraged to strive to the next level of fitness.
But no matter what our fitness level is, we must make sure we are adequately caring for our selves. When we train, we use repetition as a means to burn the motions into our body so we can develop reflexes. However, we must make sure that we approach training with balance. Relieving the muscles of stress is of the utmost importance to reduce injury and prevent tightness and pain. Stretching is one of many ways we can do this. We are working on a catalogue of stretches that will better help our students or any Wing Chun practitioner be able to target areas that he or she uses repeatedly in Wing Chun.
Yat Chee Cheung Kuen – Wing Chun Centerline Punch (Latisimus Dorsi, Serratus Anterior, Triceps Brachii)
This stretch targets the Latisimus Dorsi, Serratus Anterior, and Triceps Brachii muscles. Siu Lo Si Serj is using a medicine ball that is fairly firm. When you assume this position, make sure you are supporting some of your weight with your hand that is placed on the floor in front of you. This way you can control how intense of a stretch you receive, and it will also help support the glenohumeral joint (shoulder joint). The farther you place the ball out from the shoulder towards the elbow, the more of a stretch you will receive. You may also roll the triceps, lats and serratus on the medicine ball giving a self massage to the areas.
Eight Kicks of Wing Chun System (Piriformis, Gluteus Maximus, Biceps Femoris – Long Head)
This stretch targets the Gluteus Maximus, Piriformis and the Long Head of the Biceps Femoris (lateral tendon of the ham string). Keeping these muscles flexible will help prevent injury and will improve performance of the eight kicks in the Wing Chun System. Place your foot on the lower arm at the body of the dummy. Turn the foot out so the heel faces the centerline of the body and keep the knee bent. Keep your standing leg straight and in and open position. Cross your arms (this will keep your shoulders relaxed and down) and grab the upper arms of the dummy. Gently pull yourself forward, bending at the waist.