Flexibility is vital to a gymnast's performance. Even beginner gymnasts need to stretch daily to improve flexibility. After five to 10 minutes of cardiovascular exercise to warm up your muscles, perform this static stretching routine. Hold each stretch for 30 seconds with no bouncing or motion. Repeat all stretches in this routine three times.
Shoulders and Chest
The balancing handstands, swinging movements on the bars and explosive tumbling passes of gymnastics call heavily upon the muscles of your chest and shoulders. Stretch them in a standing position. With your feet about hip-width apart and your knees slightly bent, grab your hands behind your back. Stretch your arms out until they are straight, then lift them up and away from your body. Keep your torso tall during this stretch, and do not hunch your shoulders up to your ears.
Lower Back and Abdominals
In order to do back bends, which are involved in back walkovers, handsprings and even some handstand balances, you need a flexible back and pliable abdominal muscles. Kneel with your knees directly under your hips and your hands directly under your shoulders. First, allow your back to arch with your belly button drooping toward the ground. Lift your chin up and look at the ceiling. Next pull your belly button up toward your spine, rounding your back and dropping your head so you are gazing at your thighs. Move back and forth between these two positions several times, slowly allowing the muscles of your back and abdomen to loosen up.
Inner Thighs
Many skills in gymnastics, such as leaps, jumps and a center split, require a straddle position. Work to improve the range of motion in your straddle by performing this stretch against a wall. Lie on your back with your buttocks against the wall and your legs stretched along the wall. Your feet should point up to the ceiling. Open your legs and allow gravity to pull your feet toward the ground. Point your knees toward your head and keep your legs straight and your toes pointed throughout the stretch.
Thighs
Both right and left front splits are important to gymnasts. To achieve a front split, the fronts and the backs of your things, as well as your hip flexors, need to be flexible. Start on one knee with your front foot on the floor. Press your hips forward in the direction your knee is pointing to stretch your hip flexor muscles on the front of your hip. Switch and stretch the other side. In the same position, lift your back foot and grab it, pulling it in toward your buttocks. Lean forward slightly to increase the stretch to your quadriceps on the front of your thigh. Repeat on the other side. Finally, sit with both legs stretched out in front of you. Lower your nose toward your knees, keeping your legs straight and together, stretching your hamstrings on the back of your thighs.
References
- The Stretching Institute: Gymnastics Stretches and Flexibility Exercises
- Sports Injury Clinic: Types of Stretching
- MayoClinic.com; Fitness -- Stretching: Focus on Flexibility; February 2011
- Sports Injury Clinic: Anterior Shoulder Stretch
- Sports Injury Clinic: Back Arch Stretch
- Sports Injury Clinic: Back Slump Stretch
- FitSugar: Stretch it: Wall Straddle
- "Gymnastics Revolution"; The Split; Brian Bakalar
- Sports Injury Clinic: Hip Flexor Stretch
- Sports Injury Clinic: Kneeling Quad Stretch
