Gymnastics is an extremely rewarding and physically demanding sport. Flexibility, strength, and agility are integral to safety and superior performance. It’s imperative to stretch well before practicing, especially as a young gymnast learning the ropes. Stretching in the gym and at home will improve fundamental gymnastics skills and also prevent injury. Incorporate the key moves below in your regimen. 

A Guide to Core Gymnastics Stretches

1. Arm Rotations

Shoulder injuries can leave you sidelined for months and significantly impact your ability to perform going forward. Taking the time to stretch each muscle and work the joint will help protect your body. Slow, methodical rotations through your full range of motion will loosen the shoulders. Hold your arms straight out as you do so to stretch your biceps, triceps, and forearms. Rotate your wrists as well. Clasping your hands behind your back and bending forward at the waist will also stretch your shoulders effectively. 

2. Quads & Hamstrings

Much of your power comes from your quads and hamstrings. They also dictate flexibility, which is why you need to warm them up. While standing, reach down and touch your toes, holding a static position for approximately 30 seconds. To stretch your quads, stand upright, bend one leg behind you, hold your foot or shin with one hand, and pull it back until your foot touches your glutes. Hold for 30 seconds, then switch sides. Lastly, sit on the floor with one or both legs straight ahead and reach forward to your feet. These stretches get your legs ready to perform while also addressing the knees, hips, and back.

3. Splits

A natural progression from hamstring and quad stretches, splits activate all your leg and hip muscles. This stretch is integral to your gymnastics practice. Work up to it after performing other leg stretches. If you feel pain, never force it. Ease into splits gently and gradually. Perform both side and front-and-back splits for maximum strength and flexibility. 

If your child is interested in exploring gymnastics, turn to The Victors Gymnastics. Located in Rochester, NY, they provide an array of programs tailored to gymnasts of every age and skill level. Their state-of-the-art facility features professional-grade equipment, and their skilled, welcoming staff members offer many gymnastics training options, from competitive to recreational. Call (585) 663-4810 to speak with a representative. Visit their website to learn more about their gym. Connect on Facebook® for news and updates.

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