How to Do Gymnastic Standing Stretches

Stretching before gymnastics not only improves muscle elasticity but also lessens the chance of injury. Do these basic gymnastic stretches before a workout, to relax tightened muscles and after a workout, to cool down. All of the following gymnastics exercises begin in the standing position.

Difficulty: Moderately Easy

Instructions

1. Stand erect with shoulders back, chin up and arms at sides. Slowly lift your right arm up while dropping the forearm back. The elbow should remain level with ear. Use your left arm to grab the right elbow, pulling it back. Hold for ten seconds.

2. Continue the standing position. Lower your head so that the chin touches the chest. Put both hands behind your neck with fingers intertwined. Push elbows back and forward. Repeat five times.

3. Place your hands on top of your knees. Allow the head to move back so that your chin points toward the ceiling. Rotate the head slowly while keeping your shoulders down. Make ten rotations.

4. Bend your knees and move your torso slightly forward from the hips. Allow your head to drop. Hold your hands behind your knees and roll your shoulders out and back. Contract abdominal muscles and hold for fifteen seconds.

5. Let your arms dangle at your sides. Bend the left hand and drop the left shoulder. Tilt your head toward the right shoulder. Hold this stretch while slowly counting to 20.

6. Relax your shoulders and face straight ahead. Place your left hand on the wall just above shoulder height. Lean toward the wall, pressing your upper torso against it, while slowly turning to one side. Remain in this position for ten seconds.

7. Assume a rigid stance with your shoulders back, chin up and arms hanging at your sides. Raise your arms to shoulder length. Bend both elbows and clench the fists. Continue bending your elbows while pushing down toward hips. Hold for ten seconds.

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