Bruce Lee’s Stretching Routines

For Bruce Lee stretching was a vital component of his daily fitness routine. The same rule really applies to all forms of exercise, from martial arts to track and field, weight lifting to gymnastics, plus sports from cricket to NFL. The benefits of stretching are numerous and can aid you for years to come. Stretching helps to prevent injury while training and competing and also increase range of motion, which can increase the work and benefit of exercising. For many martial artists stretching is just about kicking higher, but really stretching plays a more important role that just that.

According to Herb Jackson, one of his training partners, stretching was the only set routine that he performed before a workout. His workouts were often varied and spontaneous, but the stretching was specific and regimented. He also was famous for stretching almost constantly while working on set. People have commented that he would be reviewing some footage and rather than sit, would stand with one leg up on a chair to help keep himself loose for the next scenes.

To view one of Bruce Lee’s stretching routines, watch his film Way of the Dragon. In the final act, before fighting Chuck Norris on the Roman Coliseum, he performs one of his pre-fighting warm up and stretches. Unlike many other action movies, what Bruce displayed on film was true to his methods.

Bruce Lee’s Top Reasons To Stretch

• Stretch for improved health and fitness. Strong and supply joints are essential to being healthy and fit.
• Reduce injury. A greater range of motion means that you are less likely to put the weakest points under too much strain when working out or competing.
• Stretching is a good way to warm up and prepare the muscles for the task ahead
• Stretching after a workout can reduce muscle soreness and quicken recovery
• Being more flexible makes you a better athlete
• A good stretch routine should be a pleasure to perform, and is a great way to start or finish the day

Ideally you should stretch for 10 to 15 minutes before your main workout. As part of a stand alone fitness regime, you should aim to stretch 4 times per week to help strengthen and tone the body. Pilates and yoga can be considered advanced forms of stretching for this purpose.

When stretching, you should apply constant gentle pressure that increases over time. Do not bounce. Always relax into the stretch. When doing seated forward stretches look forwards, not down, to avoid hunching the back.

Bruce Lee’s Favorite Stretches

These stretches are performed as a warm up by most martial arts clubs today. These were also Bruce’s standard stretches (photos coming soon!):

• Seated Hamstring Stretch – stretches the rear thigh muscle
• Hurdlers Stretch – stretches the hamstrings and groin
• Seated Groin Stretch – opens the hips and stretches the groin and inner thighs
• Standing Hip Stretch – stretches the hip and buttocks
• Lunging Stretch – stretches the hips, buttocks and front thighs
• Thigh Stretch – stretches the large muscles on the front of the thighs
• Calf Stretch – stretches the back of the lower legs
• Lower Back Stretch – vital stretch to warm up the lower back before exercising.
• Side Stretch – stretches the muscles along the core

In addition to stretching muscles, it is also wise to “limber up” before exercising. This involves loosening the muscles with small gentle exercises. Typically the next, shoulder, wrists, knees and ankles are limbered up and gentle stretch. This helps to get the blood flowing and warm the tendons.

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