#5 Top 10 Perfect 10.0 Tips to Keep Your Optional Healthy This Season
#5 Top 10 Perfect 10.0 Tips to Keep Your Optional Healthy This Season
#5 Top 10 Perfect 10.0 Tips to Keep Your Optional Healthy This Season
PERFECT 10.0 Tips
to Keep Your Optional Healthy This Season
By Brandi Smith-Young, PT
Perfect 10.0 Physical Therapy
#5) STRETCHING:
Gymnasts take time to stretch every practice. This is important to keep the muscles and joints limber and help prevent injury. The most important things about stretching are form, technique, and doing it every day. There are many ways to stretch and many different tools you can use. Below are some of the most basic important stretches, which are many times done with bad form, leading to bad habits, and over time microtrauma and injury to the tissue.
Hip Flexor Stretch:
Hamstring Stretch
Calf stretch
Pec Stretch
—
Start Finish
There has been some recent research done by Dr. Bill Sands on using vibration to help trick the muscles into relaxing and improve the athletes tolerance to stretching. This is done using a large massager on the muscle being stretched during a sustained stretch (IE. Massage the hamstring of the front leg and/or the hip flexor of the back leg while stretching square hip splits with hands supported on panel mats or parallets). He found greater than 100% increase in split after vibration. (presented by Dr. Bill Sands at Congress 2009, High Performance Flexibility).
to Keep Your Optional Healthy This Season
By Brandi Smith-Young, PT
Perfect 10.0 Physical Therapy
#5) STRETCHING:
Gymnasts take time to stretch every practice. This is important to keep the muscles and joints limber and help prevent injury. The most important things about stretching are form, technique, and doing it every day. There are many ways to stretch and many different tools you can use. Below are some of the most basic important stretches, which are many times done with bad form, leading to bad habits, and over time microtrauma and injury to the tissue.
Hip Flexor Stretch:
- Get in half knealing with back knee directly under the hip.
- Engage abs keep the back in a straight position.
- Lean forward from the hips making sure not to arch in low back.
- Gently squeeze glutes.
- Should feel a stretch in the front of the back leg hip.
- Hold 1 minute.
Hamstring Stretch
- In half knealing, straighten the front leg.
- Engage abdominals keep the spine straight.
- Bend from the hips with a straight back leaning forward over the front leg.
- Hold 1 minute.
Calf stretch
- Against a stationary object
- Place foot stretching back with toes straight forward
- Create an arch
- Gently lean forward
- Do NOT let arch collapse
- Hold 1 minute 3 times a day
Pec Stretch
—
- Place the heel of the hadn on the front of both shoulders.
- Gently lean into the partner, pushing toward the floor.
- Hold 1 minute
Start Finish
- Ly with knees bent
- Pull ribs toward the hips with Abs.
- Take a breath in to open the ribs expanding on the sides.
- Elbows close together.
- Keep ribs down and elbows in as reach over head toward the floor.
- x10 slow, hold 10 sec x10
There has been some recent research done by Dr. Bill Sands on using vibration to help trick the muscles into relaxing and improve the athletes tolerance to stretching. This is done using a large massager on the muscle being stretched during a sustained stretch (IE. Massage the hamstring of the front leg and/or the hip flexor of the back leg while stretching square hip splits with hands supported on panel mats or parallets). He found greater than 100% increase in split after vibration. (presented by Dr. Bill Sands at Congress 2009, High Performance Flexibility).
Related Content
- Replay: Coker vs Wingate | Mar 21 @ 6 PM
Mar 22, 2024
- Replay: Wingate Tri-Meet - Acrobatics & Tumbling | Mar 15 @ 5 PM
Mar 15, 2024
- Replay: Mars Hill Tri-Meet | Feb 16 @ 6 PM
Feb 17, 2024
- Replay: King (TN) vs Wingate - 2024 2024 King (TN) vs Wingate - Acrobatics & Tumbling | Feb 10 @ 4 PM
Feb 10, 2024
- Replay: Belmont Abbey vs Mars Hill | Feb 10 @ 3 PM
Feb 10, 2024
- How to Watch: 2024 King (TN) vs Wingate - Acrobatics & Tumbling | Gymnastics
Feb 10, 2024
- How to Watch: 2024 Wingate Tri-Meet | Gymnastics
Feb 8, 2024
- How to Watch: 2024 Wingate Tri-Meet | Gymnastics
Feb 8, 2024
- How to Watch: 2024 Coker vs Wingate | Gymnastics
Feb 8, 2024