Gymnastics requires extensive flexibility. Gymnasts must stretch at least once every day, but many gymnasts stretch multiple times per day. Different types of stretching must be incorporated for optimal effectiveness. Regardless of the type of stretching you are doing, make sure to only stretch your muscles after a 10 to 15 minutes cardiovascular warm-up to get blood pumping to your muscles, readying them for stretching.
Dynamic Stretching
One type of stretching gymnasts incorporate is dynamic or active stretching. It uses fluid movements to stretch your muscles and ready them for action. Use dynamic stretching in your warm-up. Your dynamic stretching routine should include motions you will need in your gymnastics workout such as kicks, torso twists, and arm circles. Perform six to eight repetitions of each motion in a slow and controlled manner. Start with small motions, increasing the range of the motion with each repetition. Make sure to do your dynamic stretching routine before each workout you do. If you have more than one practice session in a day, you must do dynamic stretching before each session.
Static Stretching
Static stretching can help you to improve your flexibility and range of motion. You perform static stretching by holding stretching positions as you breathe deeply in and out. The best placement for static stretching is at the end of a gymnastics workout, when your muscles are thoroughly warmed and supple. Hold static stretches such as splits, back bends and forward bends to touch your toes. Stay in each stretching position for 30 seconds, and repeat each stretch three times. Static stretching can also be done on days when you do not have practice to keep your muscles flexible. However, make sure to precede a stretching-only session with a thorough cardiovascular warm-up. Do static stretching at least once every day.
Partner Stretching
Another way gymnasts can improve their flexibility is with partner stretching. Partner stretches can be static or Proprioceptive Neuromuscular Facilitation, PNF, stretching. In PNF stretching, your partner applies gentle resistance in your stretch and you push against your partner. For example, while lying on your back with one leg extended to the ceiling you push your leg toward the ground as your partner gently pushes it toward your head. This type of stretching is best done with the supervision of your coach or a trained physical therapist. Partner stretching can be incorporated as often as you have a partner available.
Stretching Cautions
Daily stretching is vital to a gymnast; however, it must be safe stretching. Never use ballistic stretching, which involves bouncing past the threshold of your flexibility to increase your range of motion. Stretch only to the point that you feel a gentle pull in the belly of your muscle. Do not stretch to the point of pain. Also, do not hold your breath while you are stretching. Breathe deeply and completely. Finally, never stretch cold muscles, as this may result in injury to the muscles.
