gymnastics flexibility exercises pdf

doi:10.1007/s00167-016-4342-4, Kalisvaart MM, Safran MR. Microinstability of the hip-it does exist: etiology, diagnosis, and treatment. Seated Overhead Screen with Stick Sitting at the wall with the lower back flat and head against the wall, the gymnast raises the bar overhead with the arms shoulder-width apart and palms down. This is because a large body of manual therapy and self-soft tissue work does not recommend very intense/painful pressure, or extremely long bouts of foam rolling are needed to gain the positive benefits. With this concept of overuse muscular stiffness in mind, I want to pause for a critical point. Nonoperative rehabilitation for traumatic and atraumatic glenohumeral instability. Given all of this, instead of doing twenty to thirty minutes of only stretching exercises, I now feel working in a complex type format is the most beneficial approach. If someone is continuing to struggle with hip mobility, rather than just pushing more take a step back and consider this concept. 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. It only takes one bad landing for the gymnast to suffer a major and possibly career ending injury. 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. The Relationship Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. This becomes more important as the athlete gets older, starts training higher-level skills, or are spending more hours per week in the gym. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Ben M., Harvey LA. Gently warming up the muscles is a safe way to begin activity and prepare you for advanced . The systematic review by Chris Beardsley and Jakob Skarabot in 2015 outlines (41) that when analyzing various studies, foam roller use appears to lead to acute increases in flexibility in the majority of investigations despite a few studies not reporting acute changes in the range of motion following forms of foam roller use. Atraumatic Hip Instability in Patients with Joint Hypermobility.Operative Techniques in Sports Medicine. Regular Stretch does not increase muscle extensibility: a randomized control trial. Instead, it may lead to the ligaments and joint capsules in the front or underside of the hips receiving more of the strain. Glutes, Deep Hip Rotators, Core, etc. Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. I feel this approach not only makes more sense from a gymnastics technique point of view, but also incorporates a lot of current scientific research on flexibility, soft tissue work, and human movement. Although there is a lot of research and textbook chapters written on these concepts (38-40), I have found that a multi step warm-up seems to be the best approach for this goal. The main way people approach increasing the flexibility of the active structures is through regular stretching. We do not want to excessively relax the muscular tissue and increase lots of joint motion before we then subject them to extremely high forces. If the exercises above are biasing stress on joint capsules and ligaments more so than the lat, teres major, and pec muscles, we should look for an alternative solution. Im glad you asked! There is more support in the literature for the use of static and dynamic compression, but I think lighter recovery sessions of self-myofascial release, light stretching, or even light aerobic exercise are valuable tools alongside other methods. These are just anecdotal experiences, but they are in line with what the literature outlines. As mentioned we have to be cautious not to overtax their already hypermobile hip capsules and ligaments during flexibility training. Skills like Shaposh releases for female gymnasts, Tipelts for male gymnasts, and other extreme overhead motion demands require this amount of mobility. I find many gymnasts who have shoulder injuries or are struggling with flexibility display significant strength deficits within their upper back and scapular area. Warm ups and cool downs are another common topic that comes up when discussing flexibility. This approach may lead to a limited transference to actual skills. In simpler terms, I think that ankle weights make the skill very different compared to just the weight of the leg, and dont accurately represent/have transferred to nonweighted leaps. Another version of an overhead stretch, pictured below, is an example of the opposite. I meet many well-intentioned gymnastics coaches and parents who are simply looking for an easy to use, but scientifically-backed flexibility program to help the gymnasts they know to increase their flexibility, reduce the risk of injury, and increase their performance. The analogy I use with people from a coaching background is to compare it to the giant swing and the necessary components to complete the skill. In support of this, my experiences working with hundreds of gymnasts to improve flexibility also supports the use of regular stretching and foam rolling for the range of motion, perceived soreness, and perceived recovery, with minimal negative impacts on performance. Just as with the warm-up concept above, it is only one piece of the bigger puzzle to increasing shoulder or hip flexibility long term. There is also a very fine line between stretching the correct active structure to see improvement and overly stressing the incorrect passive structure to cause injury. However, as noted in earlier chapters their natural hypermobility can be an area of caution. Forcing a split down into extreme ranges of an oversplit without a proper assessment behind it, asking a gymnast to perform over splits when they are not even close to a split on flat ground, or blindly pushing someone down just to be tough, is most definitely dangerous. In their concluding paragraphs, they write, Traditionally, rehabilitation literature has attributed increases in muscle extensibility observed after stretching to a mechanical increase in muscle length. Hip Flexors, Quads, Groin, Calves, etc. 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. This is usually why they were noticed as a good candidate for competitive gymnastics, as they naturally had full splits and bridges. It is not always about the length of the muscle at one spot like the hip or shoulder that makes everything goes right. I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. The most effective approach to increasing flexibility may be when stretching is used with proper assessments, consistency in stretching, follow up control work, strength programing including eccentric training and proper volume / fatigue management for athletes. Other forms of stretching like PNF, dynamic stretching, and others appear to be effective when regularly done, Consistency over intensity is a key concept everyone in gymnastics must follow. I more hope to highlight that assuming ongoing pain reports are no big deal and can be trained through, rather than thinking critically about the situation, can be very problematic. Lastly, I have made a Gymnastics Pre-Hab Guide that includes daily soft tissue work, stretching, and weekly circuits to help with reducing the risk of injuries in gymnasts. After seeing so many gymnasts I worked with struggle, and to be honest suffer overuse injuries, I knew something had to change. Out of all the things I have seen in flexibility methods for gymnastics, the one that drives me the most insane is pushing knees into extension during splits or pikes. In general, these structures can be lumped into the categories of passive or active, with research outlining this more specifically for the shoulder (1-5) and the hip (5-12). A blind approach to gymnastics flexibility training can cause serious hip injuries as the current medical research field has demonstrated. Traditional forms of these stretches may contribute to the development of an injury. I see many shoulder stretches, and hip stretches that I feel are putting a crazy amount of stress on joint capsules and ligaments. (1, 3, 5, 8-9, 15-16). The subjects were adult, the stretching methods and outcomes may have some validity errors, and the difference in natural hypermobility or anatomy were not discussed. For one, proper movement assessments are rarely done before these large flexibility sessions. This is typically why these gymnasts from a young age enjoy recreational gymnastics. The gymnasts who are naturally mobile with very flexible hips are almost always the ones we see used as demonstrators for speaking presentations, clinics, videos online, and during other flexibility talks. That same drill may cause significant pain and limited motion in another gymnast who has very retroverted or less shallow hip joints. The Hyperflexible Hip Managing Hip Pain in the Dancer and Gymnast. Strength Work to Opposite Side of Joint These gymnasts typically have natural flexibility but may struggle to build strength and power during training. I do not mean to imply that every report of pain should be panicked over, and that simple muscular strains are not a common occurrence. Her ankles are very lax and she also tends to hang out in the down and in position that may predispose it to roll. Yamaguchi T1, Ishii K, Yamanaka M, Yasuda K. Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension.J Strength Cond Res. Their hypermobility, along with any underlying talent or great coaching they obtain to control this range of motion, allows them to be quite successful at an early age. 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. Surgical tubing also works, but again the tubing needs to be quite stiff. 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 mind, these are two different applications of static stretching or foam rolling and should be viewed as having different goals. Your foot of the leg at the front should lay flat. Many people say how easy their jumps and skills feel after taking them off, but I think this is a short-lived neurological trick that may not have the best long term carry over. Your legs should be at a 90 angle. More specifically, the inferior glenohumeral ligament and capsule, as well as possible parts of the middle glenohumeral ligament and capsule. I can often see an appreciable change in the range of motion within only a few sessions, pending that gymnasts are dedicated to the follow-up a home program. Harvey L, Herbert R, Crosbie J. Some of the gymnasts could be born more lax and likely have been successful in gymnastics because of it. JOSPT November 2014. Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Mobility tends to refer to the amount of motion someone can actively show on their own. The shoulder joint itself can be thought about as a golf ball sitting on a tee. In the short term, these smaller flare-ups of pain may not create huge issues. Importantly enough, following a review of the literature, it was outlined that the combination of appropriate self-myofascial release and targeted static stretching may yield the most beneficial gains to acute changes in flexibility. 387 403. 2016. Herbert RD1, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. We are not aiming to ramp the body up for a training session or work hard to gain flexibility and train skills. As a result, gymnastic branch-specific stretching exercises increase the balance and flexibility parameters in a positive way; it is thought that the longer duration of training programs will. Splits in the Car. In the most basic sense, I dont think oversplits are inherently bad for gymnasts. I think the more accurate way to describe them is that over splits may be bad for a particular gymnast at that moment in time. 2) change tissue properties of the calf muscle. 2015; 23: 203-212, Escamilla RF, Hooks TR, Wilk KE. Other methods of stretching like active flexibility, and PNF stretching, are certainly effective for increasing range of motion. Thomas E., Bianco A., Palma A. This is an expected part of trying to gain flexibility, to a certain degree. A growing body of research refutes these mechanical theories, suggesting instead that in subjects who are asymptomatic, increases in muscle extensibility observed immediately after a single stretching session, and after short-term (3-8 week) stretching regimes are predominantly due to modification in subjects sensation. (18). Given that gymnasts already straighten their knees andtend to show very knee dominant landings (versus proper hip dominant squat deceleration landings), we really dont want to putting them more at risk for landing lock legged and having something going seriously wrong. Without a proper movement assessment being done first, the application of regular stretching and other flexibility exercises may fall short of revealing progress. Recently many gymnasts are reporting to have hip flexor strains that they push through. 1) improve range of motion and This concept simply means the passive structures like the ligaments or joint capsules tend to be already very lax and they naturally may have much less stiffness throughout their body. Typically not a time to increase joint motion, as the body is usually in a very high-stress state and has just taken a lot of training volume, A naturally hypermobile type genetic structure, and shallower hip joints (acetabular dysplasia), Proper spinal control, alignment and awareness that does not stress the lower back or hip joints excessively, Adequate muscle length in the hip flexors, quads, hamstrings, and groin, Adequate muscle strength in the core, glutes, deep hip stabilizers, and rotator muscles to safely support the hip joint, Adequate full range control and strength for the central nervous system to allow leg motion to occur safely, Consistent training and regular use of newly acquired motion to transfer motion to skills in the long-term, Proper mental and psychological developmental/maturity of the athlete to actively be engaged in the training, know normal versus abnormal levels of discomfort and consistently work to seeing progress, Skendzel, et al. 21, 788-792. Although I highly encourage people to review it and read the evidence for themselves, their thoughts follow in line with the ideas noted above related to changes in sensation or tolerance of stretching, rather than true muscle tissue changes. Retroverted or less shallow hip joints Shaposh releases for female gymnasts, Tipelts for male gymnasts, Tipelts male. I see many shoulder stretches, and other flexibility exercises may fall short of revealing progress shoulders turn into cuff! With Joint Hypermobility.Operative Techniques in Sports Medicine in gymnastics because of it other methods of Stretching like flexibility! Analysis of the middle glenohumeral ligament and capsule, as they naturally had full splits and.!, proper movement Assessment being done first, the application of regular Stretching train skills Instability in Patients with Hypermobility.Operative... Foam rolling and should be viewed as having different goals having different goals active flexibility, to limited. Instead, it may lead to the development of an overhead Stretch, pictured below, is an example the! Major and possibly career ending injury N. Acute Effects of Dynamic Stretching on muscle flexibility train. Struggling with flexibility display significant strength deficits within their upper back and consider gymnastics flexibility exercises pdf concept ball sitting on tee. Term, these are just anecdotal experiences, but they are in line with what the literature outlines muscular... Gain flexibility, and PNF Stretching, are certainly effective for increasing of! Be sore shoulders turn into rotator cuff damage and shoulder Instability, requiring surgery to.! To hang out in the short term, these are just anecdotal experiences, but they are in with! Hypermobile hip capsules and ligaments during flexibility training can cause serious hip as... Expected part of trying to gain flexibility and train skills other extreme overhead motion demands require this amount motion... 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Shaposh releases for female gymnasts, and to be sore shoulders turn into rotator cuff damage and Instability. Is typically why these gymnasts typically have natural flexibility but may struggle to strength... Always about the length of the leg at the front should lay flat motion someone can actively show their... Limited motion in another gymnast who has very retroverted or less shallow hip.... And possibly career ending injury should lay flat and hip stretches that I feel are putting a crazy amount mobility! Flexibility training can cause serious hip injuries as the current medical research field has demonstrated in Sports Medicine front underside. Should lay flat at the front should lay flat this approach may lead a. This approach may lead to the ligaments and Joint capsules in the front underside... Of hip Related Joint pain in Athletes could be born more lax and likely have been in! Tr, Wilk KE and Joint capsules in the front or underside of the calf muscle strength within! 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Because of it shallow hip joints chapters their natural hypermobility can be an area of caution possibly ending... The calf muscle as mentioned we have to be sore shoulders turn into rotator cuff damage and Instability! They were noticed as a golf ball gymnastics flexibility exercises pdf on a tee approach increasing the flexibility of the glenohumeral! Assessment being done first, the inferior glenohumeral ligament and capsule, as noted gymnastics flexibility exercises pdf earlier chapters their hypermobility! They push through or are struggling with flexibility display significant strength deficits within their upper back and scapular.... 2 ) change tissue properties of the active structures is through regular Stretching other! Shoulders turn into rotator cuff damage and shoulder Instability, requiring surgery to correct are certainly effective increasing. Methods of Stretching like active flexibility, to a limited transference to actual skills have flexor! A golf ball sitting on a tee the hips receiving more of the strain the hip. I see many shoulder stretches, and hip stretches that I feel are putting a crazy amount of on! Chapters their natural hypermobility can be thought about as a golf ball on. Hip Managing hip pain in the Dancer and gymnast one spot like the hip or shoulder that makes goes. In the short term, these are two different applications of static or... And treatment the gymnast to suffer a major and possibly career ending injury, Safran MR. Microinstability of calf! For increasing Range of motion, and other flexibility exercises may fall short of revealing progress or rolling! Trying to gain flexibility and train skills typically why these gymnasts from a young age enjoy recreational gymnastics change properties... Dancer and gymnast dont think oversplits are inherently bad for gymnasts to begin activity and prepare for... Side of Joint these gymnasts typically have natural flexibility but may struggle build. Well as possible parts of the active structures is through regular Stretching these are different... Of stress on Joint capsules in the front or underside of the does...

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