Gymnasts use a specific type of stretching and formula for how they stretch. Stretching is crucial for gymnasts because without flexibility gymnasts are unable to move through the extended range of motion required by floor work and skills on gymnastic apparatuses. Injuries such as ankle sprains and shoulder dislocations happen when gymnasts move out of their range of motion.
Warm Up
Gymnasts stretch after an aerobic warm-up. They do not stretch cold muscles. A warm-up raises body temperature and warms up the muscles. The University of Chicago Gymnastics Club recommends running 10 laps around the floor. Jumping jacks and burpees -- pushups combined with squat jumps -- also are acceptable aerobic exercises for a warm-up. Warm up until you are slightly out of breath.
Stretching Variables
Gymnasts use a type of stretching known as static stretching, which places the body in a stretch and holds the position without moving for a minimum time. The University of Chicago Gymnastics Club recommends a minimum of five seconds per stretch. Gymnasts stretch their whole body because they use all of their muscles in competition. This includes the muscles of the upper torso, core, legs, hips and arms.
Examples of Stretches
There are too many gymnastic stretches to list, since every part of the body requires stretching. Some stretches are more difficult than others and gymnasts will work up to those as their coach deems them ready.
The saddle stretch to center is an example of a basic stretching exercise that targets the back and hamstrings. Sit on the floor with your legs spread wide. Bend forward with your arms extended ahead of you to touch your chest to the floor, not your nose.
The arm-up rotator stretch targets the rotator cuffs of the shoulder. To perform this stretch, stand holding a broomstick in your right hand. Raise your right arm to your side and bend it to a 90-degree angle. Position your triceps perpendicular to your torso and rest the stick on the back of your upper arm, pointing at the floor. Cross your left arm across your abdomen and grip the stick with your palms facing behind you. Pull the bottom of the stick forward slowly to stretch your right shoulder. Switch arms and repeat.
Benefits
A gymnast stretches to gain particular benefits. Increased flexibility and joint mobility are aclearly important, but a gymnast also stretches to reduce muscle soreness, improve posture and promote better blood circulation. Proper posture and ease of movement make a gymnast's routines look better. Sloppy gymnasts receive lower scores in competition.
References
- The Stretching Institute: Gymnastics Stretches and Flexibility Exercises
- University of Florida Interactive Media Lab: Always Stretch Before Every Workout! Here's How
- CTER Eportfolio System: Stretching and Warming Up by Bostrom
- University of Chicago: University of Chicago Gymnastics Club Handbook (doc)
- Sports-Fitness-Advisor; Gymnastics Training Section; Phil Davies, CSCS
