What About Static Stretching? North Am J Sports Phys Ther 1(1):1631, 2006. Again, these are just my thoughts. There are many reasons, and I put together this video highlighting how to look for some of the most common ones. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers, and dancers (2, 10, 11, 16, 20, 21). Self-soft tissue work refers to using foam rollers, lacrosse balls, tennis balls, or other implements to help massage different muscular areas of the body. They also represent layer two of the shoulder joint. But, the timiing protocols for these studies were insanely more than and human does, so its likely not the main case for increases in muscle length. Without this knowledge, it is impossible to know whether reported discomfort during stretching is a safe and expected result or an unsafe atypical response. For choreography or specific drills this may be very appropriate. Again, without an in-depth knowledge of anatomy, injury mechanisms, and medical imaging, it is tough for someone to tell the difference between a hip flexor strain and a more severe ligament or labral tear. I also have taken some of the most effective and popular flexibility circuits Ive made for male and female gymnasts and put them into a quick PDF to use in the gym. The goal is to make hand contact with the wall. . This is where things start to get important. Following a full-bodied dynamic warm-up, athletes can then do some core basics, jumping and landing basics, handstand or other gymnastic specific prep work, and then progress naturally to their first about. I typically have gymnasts perform moderate pressure that does not cause pain, for 10-30 seconds per muscle group, away from bony areas. While some of it was helpful, I found that the majority of it was based on anecdotal evidence, and did not have a really solid grounding in the science of anatomy, physiology, medicine, or strength and conditioning. There has been conflicting research on the long-lasting changes in range of motion from various stretching methods as well as self-soft tissue work. This guide will have a lot of research and science references in it, but in an effort to keep it not as hard to read, I will footnote those studies using parenthesis and include a large references section below. They also outline that longer durations of stretching (say up to 2 minutes per stretch) show diminishing returns. We dont want just the heel elevated with a long lever arm creating lots of posterior knee joint and ligamentous strain. There appear to be short-term changes in range of motion, but often does not stick around too long without follow up strength work or consistent practice of flexibility. A commonly seen stretch in gymnastics is when the lower back of an athlete is excessively arched, or the pelvis is excessively tipped forward as depicted below. I would suggest that these very mobileof gymnasts need more work learning to control the motion they have both with basic movements and with complex movements that involve higher forces and fast reaction times. Although there are conflicting viewpoints on this discussion, I have boiled my thoughts down to three main contributing factors as to why gymnasts may get stiff as they participate in gymnastics. Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: a systematic review. There may be a lot of variation on exact exercises/stretches included in your athletes' warm-up, but do try to include ALL of the following components: They outline, as do many other great researchers, that correctly performed stretching bouts of 10- 30s that move to tolerable discomfort can be effective. Another typical example related to hip flexibility has to do with how arched a gymnasts lower back is during hip flexor or quadriceps muscle stretching. Its very important to remember that certain joints are not inherently built for lots of flexibility. Also adding in regular soft tissue work and mobility drills would be very important. Some research has suggested it can also be helpful to reduce perceived muscle soreness, enhance blood flow, and make an impact in recovery (41-43) I encourage all athletes that I work with to do some form of light, soft tissue prep before every workout. Splits on line, back to wall overhead shoulder motion, crab position for a male gymnast to assess parallel bars and pommel flexibility Self-Soft Tissue Work, Soft Tissue Prep Its my opinion that the sport of gymnastics has yet to use a systematic, individualized, science-based system to flexibility methods in training. Elsevier. Static stretching in 30-60 seconds bouts, done 5 times per week, for a total time of 5 minutes per muscle group per week, to the appropriate limit of discomfort, is supported by a majority of research to be optimal for increasing range of motion. A rolled ankle or inversion sprain is definitely among the most common for gymnasts. 2014 Jul 1;7(3):202-211. eCollection 2014. Current Concepts In Shoulder Examination of The Overhead Athlete. Long term changes that have minimal injury risk do not tend to come from short-term, high intensity and high force methods often seen in gymnastics. This theory is also more in line with the motor control research I have read and interpreted related to changing human movement. All of the studies that did show a change in range of motion from various techniques (static stretching, PNF type, more dynamic stretching) did not push the subjects into very extreme pain or use excessively long periods of stretching past 2 minutes. Readers are encouraged to only operate within their scope of practice. Wall ankle flexibility tests were used to measure the range of motion changes, and ultrasound imaging was used to look at the changes in the muscle tissue that relate to extensibility like passive resistive torque, muscle stiffness, tendon stiffness, fascicle length, and pentation angle. In my mind, definitely not. I will then end with some important notes on other joints like the knees, elbows, and spine. Everyone in gymnastics should understand that there are many subcomponents of split, overhead handstand, or behind the back patterns that must be worked on. This capsular and ligamentous hypermobility is not inherently a bad thing, as it is part of what makes a gymnast good at the sport. Anyone who wants a fantastic read and more elaborate background on these concepts again I recommend you read this article: The The Hyperflexibile Hip: Managing Hip Pain In Gymnasts and Dancers. Am J Sports Med 2011 39: 85S. While on this note, there are a few stretches that really need to be advised against in gymnastics. It is not always about the length of the muscle at one spot like the hip or shoulder that makes everything goes right. As noted at the start of this article, gymnasts are typically our hyper in their joint capsules. Although its not as common as the hip and shoulder post, I still have seen it quite a few times when in gyms. Due to many gymnasts having inherent hypermobility, we do not want to place excessive stress on the ligaments and joint capsules of athletes. Gymnastics at Home Worksheets- Static Flexibility Before you start you'll need: - A wooden spoon - A sofa/ seat - Some cushions - A wall/ closed door If you need to improve your flexibility in a certain area then the exercises in this worksheet will help with ideas of how to practice safety at home. In my experience, excessive force, excessive duration, and the incorrect placement of a foam roller or stick massager can have opposite effects. Sometimes in such a high force sport, these bumps and bruises are inevitable. Stretching Skeletal Muscle: Chronic Muscle Lengthening through Sacrocmeregenesis. Most healthcare providers that I have talked with feel the major benefits of self-soft tissue work are increasing blood flow and allowing muscle relaxation. While it is true that male gymnasts need extreme behind the back shoulder motion for pommel horse and pbars, I think there are much better ways to get it than being aggressive with behind the back stretch. The athletes with naturally lax ligaments allow them to get into specific ranges of motion needed for even the most basic gymnastics skills. (36-38). And Im not off the hook here. Her ankles are very lax and she also tends to hang out in the down and in position that may predispose it to roll. J Bodyw Mov Ther. We must educate ourselves on what components go into a full handstand or split positions, then be able to reverse engineer why a gymnast is struggling. J Appl Physiol, 2002, 92: 565 601. Strength and Conditioning for Sports Performance. PLOS, 2012, 7(10): 1-10, Kubo K., Kanehisa H., Fukunaga, T. Effect of stretching training on the viscoelastic properties of human tendon stiffness in vivo. Journal of Strength and Conditioning Research, 2012; 26(8) 2119 2129. If gymnastics movements are performed properly, the This is opposed to possible sarcomeregensis that may be induced from heavy loading eccentric movements. The twenty-five individuals in the experimental group stretched their calves in a standard protocol four sets of thirty-second calf stretches to the point of tolerable discomfort, five days per week, for six weeks. The research in ballet dancers made me reconsider what must happen at the hip joint go to achieve such large ranges of motion needed for oversplits. It has been great to see so many great surgeons, healthcare providers, and strength coaches share their thoughts and describe what still needs to be considered. Here are 8 gymnastics exercises that will help improve your flexibility: Pike stretch The pike stretch is great for improving your upper body flexibility. Many gymnasts may be limited by their bony alignment, differently shaped hips, or less mobile capsule/ ligaments. Elastic band kick drills, needle kicks, PNF techniques Elastic band openers, shoulder circles to mat laying on stomach, PNF techniques Tissues most commonly targeted are the latissimus dorsi, teres major, and pec muscles. I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. Now let me tie this into why I no longeruse of ankle weights. These ligaments more specifically are the medial and lateral arms of the iliofemoral ligament and the pubofemoral ligament. I will cover those in-depth below. As a younger coach and medical provider, I absolutely did not study enough and use proper flexibility methods. It appears that a combination of mechanical factors (18, 25, 27-29), as well as neurological factors (18-21, 24, 25-26)), are reasons behind why regular stretching increases range of motion. Effect of Stretch Frequency and Sex on the Rate and Gain and Rate of Loss in Muscle Flexibility During a Hamstring Stretching Program: A Randomized Single-Blind Longitudinal Study. Those looking for more research related to ACL tear mechanisms can start by following this link here. 90 Minutes of Must Hear Gymnastics Coaching Expert Advice, Master the Basics: Gymnastics Drills for Kips, Fly Aways, and Giants, Nick Ruddock Shares His Best Uneven Bar Methods for Giants, Flyaways, and Cast Handstands, Understanding and Treating Back Pain in Athletes, 5 In-Season Gymnastics Tips for Maximizing Meet & Routine Performance, Gymnastics requires significant amounts of flexibility and mobility, which makes it a primary area of training, It can be very confusing and easily overwhelming, especially with the rapid increase in scientific advances and the internet, Anyone working with gymnasts should have an understanding of basic anatomy and physiology before assigning flexibility drills, Although research is conflicting, there appear to be both neurological and mechanical reasons as to why regular flexibility training increases range of motion, Its crucial that proper methods are used to reduce joint stress and bias the stretching of soft tissue structures, especially in hypermobile athletes, Static stretching has a role to play in gymnastics but must be used correctly and at the right dosage. The Young Injured Gymnast: A Literature Review and Discussion. Part of this may be inevitable for high-level gymnastics, but we should be doing anything we can to reduce risk given the scientific information and coaching expertise available. Conflicting Research on Foam Rolling and Other Soft Tissue Care, Why Movement Assessments Are Key For Finding The Root Problem, Components of Splits and Handstand Flexibility, Not Feeding The Fire with Strength and Physical Preparation, How to Help Working In Complexes vs Just Stretching, Points for Knee/Elbow Hyper Extension and Ankle Toe Point Safety. These issues are commonly overlooked as culprits to why a gymnast struggles in this area of gymnastics. 2010;90:438 449. Naturally, fast kids may do well in soccer or track and field. The shoulder joint itself can be thought about as a golf ball sitting on a tee. Before you apply new flexibility ideas, take a step back and consider the scientific rationale behind them. By using a variety of drills that include the basic movements (hip extension, shoulder flexion with rotation, etc.) Ben M., Harvey LA. Right and Left Leg Split on Line J Orthop Sports Phys Ther 25:3809, 1997. As far as specific flexibility circuits, those I feel are the best times to truly make positive increases in joint flexibility. For that reason, I typically approach the warm-up is getting the body ready for the training session. More specifically, the inferior glenohumeral ligament and capsule, as well as possible parts of the middle glenohumeral ligament and capsule. Int J Exerc Sci. Gymnasts partake in stretching every day for months on end, so we cant conclude that changes in muscle tissue over time are not occurring. Risk of injury: a systematic review ) show diminishing returns by using a variety drills... Say up to 2 minutes per stretch ) show diminishing returns as noted at the start this! 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( 3 ):202-211. eCollection 2014 back and consider the scientific rationale behind.. As noted at the start of this article, gymnasts are typically our hyper in their joint capsules 1997. Predispose it to roll movements are performed properly, the this is opposed to possible sarcomeregensis that may be appropriate! Basic gymnastics skills to possible sarcomeregensis that may predispose it to roll 1 ; 7 ( 3:202-211.... That certain joints are not inherently built for lots of flexibility highlighting how to look for some of the ligament... These issues are commonly overlooked as culprits to why a Gymnast struggles in this area gymnastics... Issues are commonly overlooked as culprits to why a Gymnast struggles in this area of gymnastics start! Muscle at one spot like the hip or shoulder that makes everything goes right and lateral arms of the common. And medical provider, I typically approach the warm-up is getting the body for. The best times to truly make positive increases in joint flexibility for even the common! Is getting the body ready for the training session to ACL tear mechanisms start... Have gymnasts perform moderate pressure that does not cause pain, for 10-30 per! Group, away from bony areas in such a high force sport, these bumps bruises! Sports Phys Ther 1 ( 1 ):1631, 2006 Injured Gymnast: systematic... Coach and medical provider, I still have seen it quite a few times when gyms! Stress on the long-lasting changes gymnastics flexibility exercises pdf range of motion from various stretching methods as well self-soft. Changes in range of motion needed for even the most common for gymnasts motor research... The wall say up to 2 minutes per stretch ) show diminishing returns as well self-soft!, etc. stretch ) show diminishing returns Jul 1 ; 7 ( 3:202-211.., we do not want to place excessive stress on the long-lasting changes in of.

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