How to Stretch for Gymnastics at Home

Two Parts:Before You StartStretches to Try

Many people love gymnastics so much, but they aren't very flexible. Here are some simple ways to become more flexible by stretching!

Part 1
Before You Start

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    Find a good spot to stretch. Your room is a good place, a playground isn't.
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    Get into good clothes. You might want to have a tee-shirt, yoga pants and no shoes. No jeans.
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    Warm up. You can pull a muscle if you stretch without warming up. Do 50 jumping jacks, jumprope 200 times, run (if possible) or do sit/push/chin/pull ups.

Part 2
Stretches to Try

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Right and Left Splits

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    Do a lunge. A lunge is a stretch where you bend your front knee.
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    Go "nose to knee". That means you straighten your front leg and bring your nose to your knee.
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    Go into your split. Slowly ease into your split, and hold (with your hands on the ground) for at least 30 seconds, then lift up your arms for 10 seconds. You should be able to balance. If not, your doing it wrong!
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    Do an over split. This is only if you have your split fully with no major discomfort. Put a pillow under your foot.

Middle/Straddle Split

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    Sit on the ground and pull your body forward.
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    Do a pancake. (Pull your chest down to the ground)
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    Stretch over to one side, then the other
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    Lay on you belly and put your legs out.
    • The difference between Pancake and the Middle Split Stretch is that in pancake your knees are up and in Middle split your knees are down, parallel to the ground.

Pike

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    Stand up and touch your toes.
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    Sit on your bottom and stretch over. Make sure to keep your legs straight and point your toes!

Other Stretches

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    Shoulders. Lay down and stretch your shoulders out behind you.
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    Wrists. Roll around your wrists.
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    Ankles. Roll out your ankles

Tips

  • Try doing this while watching TV or listening to the radio.
  • Make sure to keep your back straight. The more it hurts, the better results you'll get. But don't force yourself. Flexibility takes time so be careful and don't push yourself to far.

Warnings

  • Do not force yourself into a split.


Article Info

Categories: Warm Ups Stretching and Flexibility