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CHAPTER 2

Before starting any type of rigorous and strenuous training, the body must be thoroughly warmed up through various stretching and strengthening exercises. Continuous practice of these exercises will provide a greater range of motion and build endurance. Sixteen warm up exercises are presented to increase stamina and flexibility.

Exercise and Fitness

The martial arts can get an individual into excellent shape and make a body strong and fit. Many times my si-hing (older kung fu brother) would tell me if I practiced hard it would get me into tip top shape. But if I wanted to compete in martial arts tournaments I would have to be in what he called “Super Tip Top” shape.

I took his words to heart and since then have worked very hard to constantly try to improve my level of fitness. This has served me well over the years, as I am able to move in many ways better than I did when I was in my early twenties.

Your fitness level is also important in the execution of every technique that you will learn throughout the course of your study. What good are all the punches, blocks, and kicks you are going to do you if you don’t have the strength or the stamina? There is an old Chinese saying: If all you do is forms and no training in energy when you get old you will have nothing.

Warm Up

Neck Turning

Stand upright with your feet shoulder-width apart and gently turn your head from left to right. Be sure not to turn the head in a quick or jerky motion.

Triceps Stretch

Raise your arm up in a bent position. Using your other hand for support, gently pull your arm to stretch the triceps muscle. Hold this stretch for 30-45 seconds. Repeat sequence with other arm.

Shoulder Stretch

Lift the arm up and bring it gently across the chest while using the other hand for support. Be sure not to lift the shoulder of the stretching arm. Hold the stretch for 30-45 seconds and repeat the same methods with the other arm.

Hip Rotation

Start this exercise with your feet out shoulder-width apart and gently rotate your hip in a clockwise fashion and then repeat in the opposite direction. Perform 20-30 repetitions in both directions.

Knee Rotation

Begin by bending both knees and with smooth motion rotate the knees in a clockwise and counter clockwise direction. Perform 20-30 rotations in both directions.

Ankle Rotation

Stand with your feet shoulder-width apart extending the leg slightly outward. Rotate your foot away from the body for 15-20 repetitions. Repeat sequence on other leg.

Hip Flexor Stretch

This stretch will improve your flexibility and balance. Start off in the Dok Lop Ma position and bring your leg up to your chest and hold that position for 30-60 seconds. Repeat the same exercise on the other leg.

Bow/Arrow Stretch