05:22
Faizan
Stretching your muscles out regularly is an important part of any gymnastics routine. It helps prevent injury, increases your range of motion and enhances your performance. Use various stretching methods to complete every workout. Spend at least 10 minutes daily stretching out. Here are some examples of various stretches that will benefit anyone attempting gymnastic tumbling.
Sit up tall on the floor with your legs extended. Lean forward until your head touches your knees and hold for 15 seconds. Flex your feet in toward you and hold the stretch for another 15 seconds. This stretches various leg mucles, including your hamstrings.
Stay in the upright seated position on the floor. Extend your legs out to either side of you. Lean your chest and head down toward the floor, attempting to touch your nose to the ground. Hold your stretch for 30 seconds and breathe deeply. This stretch targets your inner thighs.
Lie flat on your back. Put your feet flat on the floor and bend your knees at a 90 degree angle. Lift your upper body up by placing your palms flat on the floor behind your shoulders. Hold the position for 30 seconds. Rest and repeat two more times. This will stretch your abdominal muscles and your hip flexors.
Grab the back of your legs to bring your knees into your chest. Do this in a lying position on the floor. Curl your chin into your chest and bring your knees in as far as you can. Hold the stretch for 30 seconds.
Stand up and place one hand on a wall for stability. Bend one leg so that your foot comes up behind you. Hang onto your foot with the opposite hand and pull your leg up gently. Keep your knees together to stretch the quad. Hold the stretch for 30 seconds. Switch sides and repeat.
Stay in the upright seated position on the floor. Extend your legs out to either side of you. Lean your chest and head down toward the floor, attempting to touch your nose to the ground. Hold your stretch for 30 seconds and breathe deeply. This stretch targets your inner thighs.
Lie flat on your back. Put your feet flat on the floor and bend your knees at a 90 degree angle. Lift your upper body up by placing your palms flat on the floor behind your shoulders. Hold the position for 30 seconds. Rest and repeat two more times. This will stretch your abdominal muscles and your hip flexors.
Grab the back of your legs to bring your knees into your chest. Do this in a lying position on the floor. Curl your chin into your chest and bring your knees in as far as you can. Hold the stretch for 30 seconds.
Stand up and place one hand on a wall for stability. Bend one leg so that your foot comes up behind you. Hang onto your foot with the opposite hand and pull your leg up gently. Keep your knees together to stretch the quad. Hold the stretch for 30 seconds. Switch sides and repeat.
Posted in: Stretching Exercises
