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. It only takes one bad landing for the gymnast to suffer a major and possibly career ending injury. It uses either a floor bar or the other arm version to bias external rotation of the shoulder. Ben M., Harvey LA. 389 398, Sands WA, McNeal J. Mobility Development and flexibility in youths. It may help reverse the hypoxic or acidic environments that occur during challenging workouts. Clin Sports Med 30 (2011) 349-367. There is a lot of medical and science nerdiness in there. 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. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. So here are some main take always to help. Download My New Free 10 Minute Gymnastics Flexibility Circuits Send Me the Circuits! These structures and systems tend to have much more potential to change through training. It is a physical activity that can be developed professionally, but can also be practiced generally for recreation or as a personal exercise routine. In this setting, we are looking to ramp down the body and assist in recovery (known as facilitating parasympathetic tone). As with the shoulder, I also feel that extreme hip stretching methods from a very high surface, or when a coach is pushing aggressively on a gymnast, have no place in our sport. The issue is more about, The lack of assessments being used before and after stretching, The lack of flexibility exercises that target active muscular structures (muscles and tendons) over passive structures (ligaments and joint capsules), The lack of a consistency over intensity mindset that is supported by research, and also avoids aggressive techniques that may cause injury, The lack of individuality and specificity being used based on a gymnasts individual issue, The lack of stretching being used as one small piece for the overall flexibility approach that carries changes in range of motion to actual skills, The current body of research on stretching suggests that, Changes in the nervous system are likely the main reason why stretching overtime increases range of motion (changing stretch reflex, changing perception of discomfort, desensitization of specific nerves), Changes in the muscle or tendon tissue itself also likely occur (change in number of sarcomeres, length of sarcomeres, amount of stiffness in muscle tissue). When someone pushes a knee into extension, we strain the posterior knee joint, other passive stabilizers of the knee, and tension the ACL. 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. If you are not into that and are just looking for a particular area of the body without the geeky stuff, please click the table of contents below to jump to a certain section. J Athl Train 2004;39:254-8. It should be considered to be a skill with many pieces that must be broken down to achieve success. Half the group performed static stretches, while the other half performed Hold Relax stretching, a variety of PNF. Before you apply new flexibility ideas, take a step back and consider the scientific rationale behind them. 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. 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. You can download all three here below, and I will also be sure to share lots of other free resources throughout this blog post for people to use at home. to injury. Elastic band openers, shoulder circles to mat laying on stomach, PNF techniques Examples of gymnastics skills that require dynamic flexibility are a walkover and a handspring. 30-60 seconds per targeted muscle group, no more than 5/10 discomfort level. 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. I have this theory based on the changes in boney rotation that baseball players exhibit from throwing when younger. Speaking beyond the research, I truly feel that both mechanical and neurological changes occur in muscles as well as tendons with prolonged stretching. Trying to aggressively push through that bony or ligamentous limitation will only lead to pain and headaches for all involved. It canhelp to lower their injury risk for another ankle sprain, but it also can help their performance by increasing single leg and double leg landings/jumps etc. Dynamic flexibility is often the focus during warm-up exercises. Static stretching, dynamic stretching, active flexibility, and PNF stretching (proprioceptive neuromuscular facilitation) are a few popular methods. At face value, they can all appear as someone who is tight or unflexible. Which leads me to my most important point of this section: Splits and over splits should not be viewed as an inherent thing a gymnast has or doesnt have. John Wiley & Sons: Oxford. I view it as a tool to open the door for gymnasts to then perform strength, technique, and control work for gymnastics skills. Gymnasts should focus on maximizing wrist and shoulder flexibility, as well as doing lots of physical preparation work to strengthen the elbows. [Epub ahead of print] Read this study here https://www.ncbi.nlm.nih.gov/pubmed/29506306. Reference below Microinstabilit of the hip, does it exist?. Meyers CA., et al. My thoughts on hip mobility and why we choose certain exercises closely echo my thoughts on shoulder mobility, and I again will not go into much depth as this was covered in an earlier chapter. The golf ball (ball of the upper arm bone or humerus) is inherently larger than the tee (socket of the shoulder or glenoid fossa). Due to many gymnasts having inherent hypermobility, we do not want to place excessive stress on the ligaments and joint capsules of athletes. Tumbl Trak Athlete Wellness and Recovery Kit, Front splits, straddle splits, handstands and pommel horse/parallel bar flexibility, Downloadable checklists to use at practice, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295707/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322373/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945046/, https://www.ncbi.nlm.nih.gov/pubmed/26944667, https://shiftmovementscience.com/wp-content/uploads/2016/08/Book-Cover.jpg, The Ultimate Gymnastics Flexibility Guide, Tom Meadows on Developing Elite Male Gymnasts and His Best Coaching Advice, Helping Gymnastics Coaches Stay Happy In The Gym and Change Their Cultures. After having various conversations about flexibility with people in the gymnastics community, the safety of training over splits is typically the biggest question. Instead of just jumping to pushing down the knees of gymnast to get better lines or fix bent knees, I strongly suggest that people take time to figure out why the gymnast has bent knees to start with. 387 403. Some of the movement-based components that must go right to perform over splits include: As you can see, there are quite a few things that can limit why someone cannot do a full split or over a split. The ligaments and joint capsule, along with the alignment of the ball on the socket, create what is known as the passive structures or stabilizers. Those looking for more research related to ACL tear mechanisms can start by following this link here. Also, aggressively pushing a gymnast down in a split or not taking the time to break down why someone is limited can also lead to serious injuries. Skills like Shaposh releases for female gymnasts, Tipelts for male gymnasts, and other extreme overhead motion demands require this amount of mobility. There are usually large groups of people warming up, a limited amount of space, and a limited amount of time. 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. Good or Bad? I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. Herbert RD1, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. There are screening tools that coaches can use to assess these issues, in addition to many great assessments that medical providers can use to break down problems. Unfortunately, I feel the load at the end of the limb may contributemore tothe forceful hip impingement, and also contribute more to the fulcrum based instability/subluxation stretching the soft tissue and possibly irritating the hip joint. Does stretching induce lasting increases in joint ROM? Epub 2014 May 10. This is where things start to get important. Pausing for Practical Applications in Gymnastics Training I know readers feel real overwhelmed probably. Theankle joint is very far from the hip socket. 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. nih.gov/pubmed/24856792, https://www.ncbi.nlm.nih.gov/ pubmed/19497032, https://www.ncbi.nlm.nih.gov/pubmed/29506306, http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0045661, https://www.ncbi.nlm.nih.gov/pubmed/25559637, The The Hyperflexibile Hip: Managing Hip Pain In Gymnasts and Dancers, Risk Factors for Anterior Cruciate Ligament Injury. Gymnastics is, therefore, a sports discipline that seeks to provide strength and flexibility to the body, through specific exercise routines. Here are 8 gymnastics exercises that will help improve your flexibility: Pike stretch The pike stretch is great for improving your upper body flexibility. The athlete is encouraged to round their upper back to create upper back flexion. They should not produce discomfort on the top of the shoulders, which is more indicative of rotator cuff or soft tissue impingement under the coracoacromial arch. 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. Research in the last decade has been very insightful to learn about certain ligaments and capsule areas that aid in preventing the ball of the shoulder from moving outside the joint and subluxing. 3556). Effect of PNF stretching training on the properties of human muscle and tendon structures. In another, the gymnast may naturally have lots of hip and toe rotation in but not have any moving toes out. A full movement evaluation and something known as a Craigs test is the best way to practically assess if a gymnast may fall into one of these categories. If a training strategy is not yielding results over a few days or weeks, we must change and reevaluate our methodology. In short, stretching the toe point more may be exaggerating this imbalance, leading to issues both in their injury risk for inversion sprains as noted above but alsoother ankle injuries. Picture 3 is a lat stretch where the athlete sits Amplitude - refers to the fullness of the movement with respect to flexibility stretch, and height Apparatus - one of the five pieces of hand-held equipment used in rhythmic gymnastics. Being able to achieve a full over split, or even a regular full split for that matter requires many things to be going well from a movement point of view. Shibata KR, Mastuda S, Safran MR. Is there a distinct pattern to the acetabular labrum andarticular cartilage damage in the non-dysplastic hip with instability? Elastic band kick drills, needle kicks, PNF techniques I feel to see a notable lasting change in the range of motion that shows up in gymnastics skills, we have to approach the entire movement system with our mobility work, and not just aim to improve the range of motion seen. 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. Both skills allow the spine, shoulders and hips to bend while the body is in continual motion. Attempting to apply one general stretching exercise that a naturally mobile gymnast showed in a presentation may cause some serious problems for such a gymnast. It was found that thirty minutes of supervised hamstring stretching to the point of discomfort, five days per week for six weeks improved overall range of motion but did not increase the muscle extensibility. Stretching has been around for decades in gymnastics as well as other sports. significant difference (p > .05). Eccentric training and static stretching improve hamstring flexibility of high school males. Flexibility: developing effective movement. Hipinstabilityrefers tothe hip moving into to those same endranges of motion without strength/control, causing the head of the femur to partially slide out of the hip socket. Journ Sport Rehab, 2015, 24, 286 292, Nelson RT, Bandy WD. They also tend to have excessively mobile hip capsules, similar to the shoulder. Coaches understand that with more strength and technique training in a more structured environment they can progress quickly. I will dive into the physiological thoughts on this in the recovery chapter. From looking at self- myofascial release and manual therapy literature reviews, this is thought to be through changes in perceived soreness, neurological relaxation, and possibly blood flow / water content shifting within the muscle. As far as specific flexibility circuits, those I feel are the best times to truly make positive increases in joint flexibility. Foam rolling as a recovery tool after an intense bout of physical activity. Arabesque - a body shape on one leg with the other leg extended behind the body Relax, then (1, 3, 5, 8-9, 15-16). 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. Another version of an overhead stretch, pictured below, is an example of the opposite. It will be much less explanation, and more just videos and examples on how to help. 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. It goes into much more depth than I will in this blog post. 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. An important note is that some athletes may have different bony morphology of their hips in which their femur or hip socket is more rotated forward (anteverted) or backward (retroverted). Plan In a research study by Ben and Harvey (9), thirty healthy adult individuals were compared to 30 people in a matched control group to see if regular hamstring stretching would. Gymnasts practice up to 30 hours a week and have regiments full of conditioning and exercises. There are many possible reasons for why a gymnast can or cannot move their hips into a full split position or move their shoulders overhead into a full handstand position. Readers are encouraged to only operate within their scope of practice. Some naturally flexible gymnasts have a bony alignment where the hip socket is not as deep. Especially in gymnasts, the changes in sensitivity of nerves that transmit pain, and also reductions in stretch reflexes likely are the main mechanisms. Many different thoughts and practices exist in daily gymnastics training. They review an abundance of research studies like the two noted above, dissecting the results and validity to offer thoughts on what stretching does to muscular tissue. Again, these are just my thoughts. If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. It directly relates to this conversation on the need to understand anatomy, as well as active and passive structures, and knowing where discomfort is or is not expected. 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. They concluded, that both Hold Relax Stretching and Static Stretching can increase end range of motion, which may be because of the decreases in muscle stiffness and modified stretch tolerance during the stretch application. Many also claim that it helps them move in a larger range of motion with less discomfort before starting their practice. They tell me they often times find temporary progress, but nothing seems to stick long term and actually show up in their skills. I have also seen what was believed to be a hip flexor strain turn into a large labral tear and career-ending injury. The researchers proposed that the change in the range of motion may have primarily come from increased tolerance to the discomfort of nerve fibers that detect stretch pain, as the fibers were becoming more desensitized. And lastly, passive or active flexibility exercises alone will not have a substantial impact on the nervous system to change movement, build strength, or correct technique. They accurately outline that areas like muscular strength and joint control must be trained in parallel with stretching. The passive structures include things like the bones, ligaments, joint capsules, and the inherent boney alignment we are born with. Lats, Teres Major, Pec Major and Minor, Thoracic Spine, etc. In the short term, these smaller flare-ups of pain may not create huge issues. Let's learn about the most common gymnastics exercises and how they help gymnasts perform! However, as noted in earlier chapters their natural hypermobility can be an area of caution. Journal of Strength and Conditioning Research. A huge areathat this problem impacts is proper squatting, landing, and force distribution abilities during gymnastics One of the biggest things I find in gymnasts is that most of their overhead deep squat performance was pretty rough all around. Handstands, beginner jumps or leaps, and introductory ring or parallel bar skills demand extreme mobility to execute. I suggest these to outline the complexity of the human body, in hopes that people are more cautious in some flexibility decisions they make. (7-9, 17). The goal is to make hand contact with the wall. Remember, you can download the entire chapter on flexibility, the 10-minute flexibility guides, or the pre-hab guide here. 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. Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. If someone is continuing to struggle with hip mobility, rather than just pushing more take a step back and consider this concept. Man Therapy 2009. As it also highlights, there may be changes in the tissue over time, as well as neurological changes, There are times after a hard training session or light training day where I will have gymnasts perform a whole body soft tissue session and follow it up with more passive stretching. 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. Between coaching, treating, and consulting in gymnastics around the world, offering advice on flexibility has become a staple in my work. Tissues most commonly targeted are the latissimus dorsi, teres major, and pec muscles. This can also happen withhip extendingmovements (think backleg kick or leap) as the back of the femur bone makes contact with the back and outsideof the pelvis (impingement) and then the contact acts as a fulcrum for thefemoral head toslide out the frontof the hip joint (instability). That same drill may cause significant pain and limited motion in another gymnast who has very retroverted or less shallow hip joints. Similar to the shoulder, when you look at the anatomical and biomechanical science of the hip joint, hip ligaments, hip flexor and quadriceps muscle (5, 8-12, 17) the more the lower back is arched, or hips are tilted forward, the less these muscles may be biased in this stretching alignment. However, in my twenty-five years of being a gymnast, a gymnastics coach, and a Sports Physical Therapist who treats hundreds of gymnasts per year, flexibility is by far what I get the most questions about. the increased range of motion could not be explained by the structural changes in the muscle-tendon unit and was likely due to increased stretch tolerance possibly due to adaptation in nociceptive nerve endings.. They explain that the short-term effects often seen from stretching must be supported by other qualities of athleticism. Simply doing more splits or pulling shoulders open with stretches that are a bit extreme will likely not get to the cause of the issue. Every young childs body has certain unique characteristics that may predispose them to success in certain sports. Wilk KE, Macrina LC, Reinold MM. Effects of self myofascial release: A systematic review. Improves flexibility in shoulders, feet, and hamstrings Wall sits - To do a proper wall sit start with your back flush to the wall, and position yourself like you are sitting in a chair. We take our privacy seriously and will never share your information. As noted at the start of this article, gymnasts are typically our hyper in their joint capsules. We dont want just the heel elevated with a long lever arm creating lots of posterior knee joint and ligamentous strain. These are the muscles themselves, to a small degree the tendons that connect muscles to bones, and largely the nervous system. Med Sci Sports Exerc. (2, 5). It also stretches your hamstrings. I do not feel they working as intended to address the true problem of muscular soft tissue stiffness. Gymnastics requires a significant amount of flexibility for skills to be done correctly and safely. I feel extreme passive stretching like these movements really serve little help in the process of safely getting shoulder flexibility. Andrews, J., Reinold, M., Wilk, K. Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Throwing Athletes Part 2: InjuryPrevention and Treatment. Coaches notice their flexibility or ability to perform lower-level skills well. Duration of static stretching influences muscle force production in hamstring muscles. Why Do Gymnasts Lose Flexibility In The First Place? The hip stretch routine below is a sequence of exercises designed to help you overcome the most common restrictions so that you can start moving the way you want and need to. Changes in range of motion from various stretching methods as well as tendons with prolonged stretching is far. It helps them move in a more structured environment they can progress quickly are some main take always to.! 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