Have you ever wanted to soar like Gabriel Douglas? Or, leap like Mary Lou Retton? Heidi Wulff Plumb Graham, clinic director at the Norridge clinic in Illinois, demonstrates stretches to help prepare you for your next gymnastics event! Gymnast stretches are essential in maintaining flexibility for competing.
"As a gymnast, you need to have a strong yet flexible body in order to safely perform gymnastic moves. Stretching helps prepare your body for this, and decreases your risk for injury" says Heidi.
Even if you're not a gymnast, feel free to do these stretches at your own risk, and only to what you're comfortable with. Heidi explains,"Performing these simple stretches, before and after each gymnastics practice and competition, will help improve your muscles flexibility and decrease your risk of injury, allowing you to continue to participate in gymnastics." These gymnastics stretches are sure to help anyone in need of improved flexibility.
Gymnast Stretches: Hamstrings and lower back:
For the first stretch, sit with your legs stretched in front of you. Keep your back straight, and reach with your hands towards your toes to grab them. While holding onto your toes, hold for thirty seconds. If it's too painful, pull back.
Gymnastics Stretch for Side Muscles:
As you continue to sit, stretch your legs out to each side, until you feel a gentle stretch in the front of your legs. Reach up towards the ceiling with your left hand, and reach toward your right foot. You do not need to touch your foot in order to feel a stretch on your side. Hold this stretch for thirty seconds. When you're done, return to the center and repeat to the other side. This stretch focuses on your quadratus lumborum and your latissimus dorsi.
Stretch Your Hips Like A Gymnast:
To begin this stretch, you would start on your hands and knees. You will then bring your right knee up to your hands, followed by your right foot toward your left hand. Slide your left leg back, bringing your chest up. Hold it for thirty seconds, while you feel a stretch in the front of your hip. After thirty seconds, you walk your hands out front, which will help you feel a stretch on your right buttock. This stretches out your piriformis. Alternate between these stretches, two to three times. These stretches are very important to keep your hips flexible.
Don’t Forget to Stretch Your Wrists:
To stretch out your wrists, extend your arm straight out. You're going to take your other hand, pull your other fingers down towards the ground. You should feel a stretch in here, and once again, hold for thirty seconds. After thirty seconds, flip your hand around with your palm up, take your fingers, pull them down to the ground again. You can now feel a stretch in this area. You would want to do two to three times on each arm.