How to Do Gymnastic Pike Stretches

Gymnastics is a sport that uses every muscle group in the body, so warming up is essential for getting through a routine without strain or injury. Completing the pike stretch before and after practice will help you get the most out of training.

Difficulty: Easy

Instructions

1. Sit on the floor with your legs straight out in front of you.

2. Lift your arms above your head with your palms turned inward and your fingers toward the ceiling.

3. Point your toes toward the floor as far as you can. Make sure you hold your legs and knees straight and tight throughout the pike stretch.

4. Stretch your hands to touch your toes. Or, keep them by your ears if you cannot reach that far. Reach as far as you can while keeping a straight back and legs. Hold the stretch for 15 to 20 seconds and return to the original position.

5. Flex your toes upward and repeat the pike stretch. Hold onto your toes and pull them toward your chest, again holding for 15 to 20 seconds. Return to the starting position.

6. Repeat this stretch for several repetitions to stretch your back, calves and achilles before you begin practice.

Tips & Warnings

• Many experts recommend repeating the pike stretch from a standing position. This is especially helpful for those with high flexibility who perform elite gymnasts.

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