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We get a lot of questions at the gym from parents asking what their athletes can do at home to improve in the gym, so we decided to do a home workout series! Let's Start at the beginning - stretching.
Disclaimer: These workouts should only be performed with adult supervision and the proper equipment. KATZ Gymnastics cannot be held responsible for any injury that results from using these workout plans. We are not doctors and you should consult a physical therapist or chiropractor before starting any new flexibility regimen. KATZ Gymnastics cannot be held responsible for any injuries.
Flexibility plays an important role in the sport of gymnastics. Hip flexibility helps with split leaps, jumps, and straddle-based skills, and shoulder flexibility helps with bridges, handsprings, and even correct handstand form. Flexibility is also believed to reduce injuries, but it can be over done (Source).
So how can we safely improve flexibility at home? Start with a warm up – a run around your yard or neighborhood, jogging in place, jumping jacks, arm circles – anything to get your muscles warm and ready to stretch. Now, let’s begin stretching!
Keep in mind that quality is far more important than quantity in all gymnastics workouts – doing stretching, conditioning, or performing skills with the correct body shapes and movements is far more important to both safety and success in gymnastics than the number of repetitions.
Dr. Dave Tilley of Shift Movement Science recommends that gymnasts begin with self-massage by using a foam roller – many gymnasts use this both before and after practice as it can also help soothe sore muscles following a workout. A foam roller can be used on your hamstrings, quads, lats, groin, and calves – it is not recommended to foam roll your lower back.
Next, follow the static stretching routine that your coach begins each practice with. Static stretching – getting into a position and holding it without moving – are the least likely to cause injury and are great for warming up and cooling down.
If a movement or stretch puts you in an uncomfortable position or causes pain (not discomfort, but pain), then you should not do it. *Note that discomfort and pain are very different*
Most of the coaches here at KATZ follow a pretty similar routine:
Standing straddle – reach to each leg and the middle, being sure to keep legs straight and weight evenly distributed on both feet.
Sitting Pike – reach for toes with toes pointed, then flex feet and reach or pull up. Be sure to keep your knees straight and your legs together.
Butterfly – feet together and trying to press knees to the ground
Sitting Straddle – only open your straddle as far as your legs can comfortably go. Reach for each leg and “pancake” to the middle (trying to put your stomach on the floor).
Lunge on one knee pushing ups forward (knee should not pass your toes); straight front leg (back leg at a 90degree angle) nose to your knee, then slide into your split (hold each step for 7-10seconds and repeat for both legs)
Middle splits – slide feet out to each side, rest elbows or stomach on floor, instep should be on the ground with toes pointed.
Wrists – with straight arms, fingers forward leaning over your fingers; wrists together fingers out to side, circles both ways; fingers backwards, leaning back; upside down (don’t rock on this one)
Bridge – work toward straight arms, rock back and forth, work trying to get legs straight (without walking them away from your hands), one leg up, one arm up
Hold each stretch for about 7-10 seconds before moving on to the next one (though you can hold it for longer if you like)
Daily static stretching can help you maintain and/or increase your range of motion, increase muscle tone, relieve stress, and help you relax, but safety should always be the first priority. If you are unsure about how to do a stretch or how to help your child with a stretch, please do not try it.
Remember: you should only stretch to the point of mild discomfort, not pain, and the more often you stretch, the more quickly you will reach your flexibility goals.
If you’re interested in learning more about helping your gymnast with flexibility, we recommend looking into Shift Movement Science and/or speaking to your Physical Therapist and/or Chiropractor, and always always always stay safe!
Have you had any success with improving flexibility at home? Any tips or advice or questions? Share them in the comments below!