How to Do Advanced Gymnastics Stretches

As you progress in gymnastics, you will learn difficult stunts that require you to be very flexible. A good stretching routine is crucial to maintaining muscle tone and allowing you to perform the stunts without injury. Advanced gymnasts follow a stringent stretching schedule.

Difficulty: Moderate

Instructions

1. Stretch for at least 1/2 hour before class starts. Each muscle group, legs, hips, back, shoulders and arms should receive at least 10 minutes of stretching.

2. Begin with the "V" sit on the floor and turn your feet outwards as you stretch to increase the length of the inner thigh muscle. Push your hips forward on the floor as you stretch to each leg and the center, increasing the stretch as your muscles become limber.

3. Practice your splits on each side and in the middle. After you can relax in a full split, have a teammate lift one leg an inch or two to achieve over-splits. Before your can do a full split leap in the air, you must be able to do over-splits in each direction.

4. Push up in a bridge from a lying position and walk your hands inwards, increasing the arch in your back. Alternately, put both of your legs together and straighten them out--pushing the stretch through your shoulders.

5. Sit flat on the floor and lean back on your hands. Slowly walk your hands backwards as far as your shoulders will allow. This is a good stretch for preventing shoulder and upper back injuries.

6. Rotate your head in each direction to stretch your neck.

Tips & Warnings

• Always stretch before gymnastics class to keep from pulling a muscle.

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[toriah27]

on 10/15/2009 Wow. Im going to really need to become more flexible. Lol.