Why Do Competitive Women Gymnasts Have Bad Posture?

Gymnnastics can cause bad posture if gymnasts don't expand their training regimens.

Gymnastics is a sport that requires coordination, agility and strength. Unlike sports that exercise the lower body, gymnastics is an upper-body sport. The moves originate from the arms and shoulders. The hunchback posture used is called 'hollowing out," and is proper form for a female gymnast.

When a gymnast continues to stay in that posture even when not training, this can lead to bad overall posture. It can be difficult to correct this bad posture, which can lead to imbalance injuries to the knees, shoulders, neck and lower back.

Athletic Posture

Proper "athletic posture," which contrasts with gymnastic posture.

For some sports, the correct starting posture is known as "athletic posture," which means standing with the legs in a hip-wide stance, the chest, shoulders and head balanced over the hips, and the spine in a neutral curve. This allows the athlete to move in any direction quickly as well as jump while using maximum power from the legs, hips and back.

Gymnasts use a head-forward, hollow-chest position, with tucked hips and a flexed lower back or spine. The only time women gymnasts are in athletic posture is in a correct landing position.

Gymnastics Alone

When a woman participates only in gymnastics and no other sport, this bad posture can become a problem. It is very common to become "stuck" in that posture, which can cause side effects for life. The crucial development years are from puberty to the end of the growth cycle, and continual bad posture during those years can have serious consequences.

Participation in another sport that is leg-based and in which "athletic posture" is emphasized may help women gymnasts overcome bad posture.

Strength Training

Include strength training for a well-rounded workout.

Most gymnastic programs do not offer general strength training for their athletes. They work on more gymnastics, strengthening areas of the body that are already stronger and creating an even greater imbalance. Antagonistic movements are not introduced, nor is working in the proper athletic stance. For women, upper-body strengthening in the weight room is often not addressed at all.

Flexibility Training

Real flexibility training, which is range-of-motion training for the joints and muscles, also is often not addressed. Many programs allow the athletes to do their own flexibility training, but do not teach them how to do it properly or supervise that aspect of training. Most gymnasts continue to stretch and work only areas of their bodies that are already hyperflexible, and do not work on the opposing areas at all.

Solutions

Gymnastic coaches should always include a conditioning program that balances and helps correct the unhealthy posture required while competing in the sport. It is one thing to be in that posture during the sport, but to be unable to get out of that posture the rest of the day is unhealthy and can cause injuries.

A commitment to a strength program based on tried and true exercises such as squats and dead lifts will go a long way in alleviating postural problems for women gymnasts. Because gymnastics is an explosive sport that requires a great deal of strength, time spent on those big moves is beneficial not only for better posture but for better gymnastic moves.

Athletes always need to look at the whole picture, and not just at their immediate competitive needs. Competing in poor posture without corrective measures can lead to poor posture for life, which can cause serious injuries at some point.

References

• Dynamic Chiropratic: The Athletic Position

Resources

• Sports Fitness Advisor: Gymnastic Training