Master Sun Lutang was one of the top martial artists of modern times. His achievements in kung fu reached an incredible level. What we learn today is what he left behind: here, the stretching of tendons and bones is not a rigid stretch but a conscious extension, relaxing the joints. Each small movement should allow for five to seven breaths, meaning it should be done for a bit longer. Every move should be done slowly and patiently for better results than rushing through.
First Move
1. Stand with feet together, arms raised to the sides with palms down, stretching out as much as possible. Especially stretch with the shoulders slowly while deep breathing, stretching as far as possible. When you can’t stretch anymore, relax but keep arms raised. Turn feet outward with toes pointing out until they are slightly wider than shoulder width. Legs should be slightly bent, not too low.
2. Raise both arms upwards with palms facing up towards the sky, forming an X shape with the body and arms. Bend backward with the head looking up towards the sky, then back. Stretch like yawning, extending as much as possible until you can’t stretch anymore, then return to the standing position. Repeat several times. During all movements, sink qi to the dantian with abdominal breathing, tongue touching the upper palate, mouth closed, and teeth gently touching.
Second Move
1. Start with the pole standing in the sand position. Rotate feet with toes and heels outward into an open stance, forming an outward eight shape. Knees slightly bent, hands raised in front of the lower abdomen with palms up, fists tightly clenched and pulled back to the sides of the waist, drawing the ribs tight with abdominal dantian breathing. Shoulders pulled back as much as possible until you can’t endure it anymore, then relax. Hands change from fists to palms, palms upright, fingers pointing up, palms forward.
2. From the previous position, push both palms forward slowly from the waist, fingers spread out. Arms level with the shoulders. Then open both arms to the sides, stretching outwards with palms still facing outwards. Stretch as far as possible until you can’t endure it anymore, then relax. Draw the ribs tight, sink qi to the dantian, abdominal breathing with the tongue touching the upper palate, mouth closed, and teeth gently touching.
3. Slowly lower the arms to the sides of the legs, turn palms up, clench fists again, and repeat the movement.
Third Move
1. Following the open stance from the second move, with feet stationary, pull fists back to the waist and stretch backward, then turn palms down with fingers pointing down, palms forward, and slowly push forward, stretching as much as possible.
2. Bend wrists inward, clench middle fingers and thumbs to form hook hands with hooks pointing up, stretching as much as possible.
3. Rotate arms inward, turning hooks downwards, and stretch forward with hooks.
4. Open arms slowly to the sides with hooks pointing down, until arms are level with shoulders, stretch wrists while stretching shoulders. Use abdominal breathing and draw ribs tight. Stretch until you can’t endure it anymore, then slowly relax.
5. Rotate hooks backward in a counterclockwise direction, stretching back as far as possible until you can’t endure it anymore, then slowly return along the same path, keeping hooks level, hooks down, and stretch again.
6. Open hooks with palms rotating up, fingers stretched and open, stretching shoulders and hands as much as possible. Use abdominal breathing and draw ribs tight. Stretch until you can’t endure it anymore, then slowly relax. Keep arms straight without bending, rotate palms down, stretch to the sides until you can’t endure it anymore, then relax and slowly drop arms in front of the body, and repeat.
Fourth Move (Stretching the Spine)
1. Start with the pole standing in the sand position, cross hands in front of the abdomen, first with the left hand holding the right wrist (alternate with the right hand holding the left wrist in repetitions), palms facing inward.
2. Slowly raise both hands upwards, past the face, then above the head, turning palms up, and push upwards. Stretch the spine upwards slowly, coordinating with breathing. Look up.
3. Stretch upwards slowly, extending the spine from the lower back to the neck as much as possible. When you can’t endure it anymore, slowly relax. Stretching should be coordinated with breathing, extending upwards while inhaling and pausing while exhaling.
4. Slowly lower hands, left hand still holding the right, returning to the original position. Alternate hands and repeat.
