Oct 4 (15). The Gymnastics Flexibility Guide Cutting edge soft tissue, strength, and active flexibility techniques for splits, handstands, and shapes Practical traditional stretching methods combined with latest scientific research Techniques for increasing flexibility, and making changes transfer to gymnastics skills Send Me the Flexibility Guide! In my experience, excessive force, excessive duration, and the incorrect placement of a foam roller or stick massager can have opposite effects. Now after saying that over split training is not inherently dangerous or going to create injury automatically, we all must realize there are severe consequences for not approaching split flexibility correctly. Am J Sports Med 2011 39: 85S. It alsomay impact their ability to control landings and tumble leading to decreased performance. 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. The larger changes related to global training design, may be more involved. Everyone in gymnastics should understand that there are many subcomponents of split, overhead handstand, or behind the back patterns that must be worked on. We want to make sure we are not over-stretching or overstressing passive structures like the shoulder ligaments and capsules. Before you apply new flexibility ideas, take a step back and consider the scientific rationale behind them. Med Sci Sports Exerc. When this is the case, there may be a more optimal approach based on the anatomy of the shoulder joint. Coaches notice their flexibility or ability to perform lower-level skills well. Helpful or Not? (25). Herbert RD1, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. 2) change the hamstring muscle extensibility. A few very inflexible gymnasts that I have worked with also displayed improvements in hip or shoulder range of motion over time when they used soft tissue work combined with proper stretching/strength programs. Int J Sports Med. 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. Harvey L, Herbert R, Crosbie J. As far as specific flexibility circuits, those I feel are the best times to truly make positive increases in joint flexibility. Gymnasts practice up to 30 hours a week and have regiments full of conditioning and exercises. 2014 Jul 1;7(3):202-211. eCollection 2014. There is typically much less seen where gymnasts elbows are being stretched into hyper extension, but that also should be avoided. 389 398, Sands WA, McNeal J. Mobility Development and flexibility in youths. Gymnasts partake in stretching every day for months on end, so we cant conclude that changes in muscle tissue over time are not occurring. 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). I do not mean to suggest that this shoulder stretch will cause injury in a gymnast and should never be used. Chances are the toe points stretch is further lengthening tendons, ligaments, and the ankle joint capsule. IJSPT Oct 2013; 8(5): 554 578. These structures and systems tend to have much more potential to change through training. 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. It is common to see many gymnastics strength programs that train a high volume of pull-ups, leg lifts, rope climbs, and push-ups. In an effort to help people out, I have decided to for the first time take everything that I possibly know about gymnastics flexibility and put it into one mega-blog post here. Sometimes in such a high force sport, these bumps and bruises are inevitable. If you look down at your arm (and are wearing a shirt) your actual arm within the shirt sleeve represents the first golf ball on a tee bony layer, and the shirt sleeve surrounding the arm represents the second layer made up of joint capsules and ligaments. There are many reasons, and I put together this video highlighting how to look for some of the most common ones. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides. Wilk KE, Arrigo CA, Andrews JR. Current concepts: The stabilizing structures of the glenohumeral joint. Although research is conflicting, self soft tissue care as is seen with foam rolling and other tools may have a role in reducing perceived soreness and increasing blood flow to muscles. Both skills allow the spine, shoulders and hips to bend while the body is in continual motion. As mentioned above, the research mainly leans towards changes in perceived discomfort through neurological mechanisms over changes to muscle tissue, especially in the short term (41-42). That said, there are certainly changes in muscle stiffness, as well as the length of a muscle, again when appropriately used stretching methods are used. Trying to aggressively push through that bony or ligamentous limitation will only lead to pain and headaches for all involved. I have worked with many athletes that tend to be stiffer, but because of their incredible natural power, they succeed early on in gymnastics. Bialosky, et al. [Epub ahead of print] Read this study here https://www.ncbi.nlm.nih.gov/pubmed/29506306. Journal of Hip Preservation Surgery Vol. Although I know having a fantastic toe point is something all gymnasts and coaches strive for, I personally feel that gymnasts with wobbly ankles or have a history of inversion ankle sprains shouldnt be getting this cranked on. 2, 3, 4). CEO/Founder of SHIFT Movement Science. 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. We all must understand and apply the best available science for hip and shoulder research to avoid excessive strain being placed on the passive structures of gymnasts. It can be accomplished through an addition by subtraction type approach of using an alternative exercise or changing the alignment of certain common gymnastics stretches. 2014 Jun;29(6):636-42. doi: 10.1016/j. 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. Its not that these are bad, but there needs to be equal amount of hamstring, glute, and deep hip external rotator work as well. This allows for more or less inherent flexibility, but as always many other factors contribute. 2016. JOSPT November 2014. Healey KC, et al. With this concept of overuse muscular stiffness in mind, I want to pause for a critical point. Weppler CH, Magnusson SP. Soft Tissue care, specific stretching, and eccentrics can help male gymnasts get where they need to be. Shu B., Safran MR. Hip Instability: Anatomic and Clinical Considerations of Traumatic and Atraumatic Instability. This is where we will go next. I call them 10 Minute Gymnastics Flexibility Circuits. (2, 5). The goal is to make hand contact with the wall. J Hip Preserv Surg (2015) 2 (2):123-135.doi: 10.1093/jhps/hnv017. Much of the change in gymnastics to prevent these common injuries comes down to applying the research of anatomy as well as stretching and updated commonly used methods that may not fall in line with the literature. This is associated with hyperextended knees and hyperextended elbows. Gymnasts should focus on maximizing wrist and shoulder flexibility, as well as doing lots of physical preparation work to strengthen the elbows. Nho, et al. They also echo the research covered already that emphasis how overly aggressive or excessive stretching duration can possibly have damaging effects on connective tissue(39). I will dive into this more below. With slightly more difficult exercises and higher volume, the workouts are still only up to 45 minutes in duration. Simultaneously, draw the foot at the back further behind you. 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. My mentors have outlined that this was a crucial part of their work in professional-level sports through the competitive season, so I have adopted it into my practice with gymnasts. 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. Lastly and most importantly, this complex approach tends to create much more engagement from gymnasts, as the longer static holding of flexibility can be very prolonged and monotonous. As I did with the shoulder section, here are three graphics that walkthrough. I suggest these to outline the complexity of the human body, in hopes that people are more cautious in some flexibility decisions they make. Often the specificity or individuality of specific exercises lacks as a result. I will dive into the physiological thoughts on this in the recovery chapter. Effect of PNF stretching training on the properties of human muscle and tendon structures. (41-42, 44-45). Kalichman L1, Ben David C2. This capsular and ligamentous hypermobility is not inherently a bad thing, as it is part of what makes a gymnast good at the sport. However, this requires very specialized medical training and must be performed by a healthcare provider who is competent. 2) change tissue properties of the calf muscle. You may remember the shoulder joint has a very shallow socket, which allows for lots of motion but then creates a situation where stability is needed. Ive seen hundreds of them and had plenty myself during my years of gymnastics. I think that daily soft tissue care is one important piece of the puzzle. From all the science I have read, and conversations I have had with medical professionals on stretching or self-myofascial work, when correctly applied the positives effects of foam rolling on performance largely outweigh the negatives. Some of the gymnasts could be born more lax and likely have been successful in gymnastics because of it. 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. Some degree of abnormal hip bone motion may be needed for success in aesthetic sports. I think that by using correct stretching consistently over time (not into excessive pain or passive tissue damage) combined with strength in full range of motion. 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. Im not saying all the stretches or flexibility approaches we use must be discontinued because they are dangerous. Targeted Muscular Stretching, or PNF Techniques This means the hip bone was slightly migrating out of the hip socket to reach such large ranges of motion. Those looking for more research related to ACL tear mechanisms can start by following this link here. The athletes with naturally lax ligaments allow them to get into specific ranges of motion needed for even the most basic gymnastics skills. There may be a lot of variation on exact exercises/stretches included in your athletes' warm-up, but do try to include ALL of the following components: For example, this research study (https://www.ncbi.nlm.nih.gov/pubmed/26944667) recently looked at x-rays from professional ballet dancers during full straddle splits. 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. I recommend athletes start with light soft tissue prep or individual areas of focus before practice, then do a joint based preparation, followed by some light cardio to increase metabolic temperature and heart rate, and then do a full dynamic warm-up. It should be considered to be a skill with many pieces that must be broken down to achieve success. Keep this position for a couple of seconds and do the same for the other arm. Hip Instability: Current Concepts and Treatment. Through their chapters, the researchers outline that flexibility training must be viewed in a broader context outside of only aiming to increase joint range of motion. I have found that many of the traditional general stretches we use as go to methods for increasing flexibility do not have proper assessments preceding them or may not have anatomical considerations in mind. The first few sections of this blog are background and explanation for flexibility methods using scientific research. When used in the right context, it can augment the flexibility needed for advanced leaps or jumps, inbar skills, and tumbling mechanics. 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. (17) In one situation, the gymnast may have lots of hip and toe rotation out but may not have any motion of toes in.. flexibility changes in a gymnast. Other methods of stretching like active flexibility, and PNF stretching, are certainly effective for increasing range of motion. Physiother Res Int 2002;7:1-13. 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. Other researchers combat these ideas and say that effects locally in the muscle like water hydration levels, changes in the viscoelasticity of muscles, and even interesting ideas down to stem cell changes within tendinous structures may be factors. Just as with the sleeve of a shirt, depending on where your arm is in space, different parts of the shirt sleeve are more taught. I am incredibly grateful for all the research they have conducted. Journal of Bodywork and Movement Therapies, 2004. Neurological vs Mechanical Effects of Stretching, Why We Must Change Certain Stretches for Safety. Splits in the Car. Three-Dimensional Mathematical Model for Deformation of Human Fasciae in Manual Therapy. Stretching keeps the muscles in the body flexible, so that they can stay at. The search was conducted on PubMed, WOS, Scopus, Sport Discus and Google Scholar databases, and . Cipriani DJ, Terry ME, Haines M, et al. This is a central concept to the work my mentors Mike Reinold and Lenny Macrina teach their patients about, due to how much it changes their mobility. For 12 Weeks, 2 days a week and 90 min. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. This end range compression and increase in capsular laxity over time may predispose shoulder instability, subacromial impingement of the rotator cuff or biceps tendon, and labral damage. Given the material I have read, this has been my main thought process as well. Clin Biomech (Bristol, Avon). There are cases where mobilizing these passive structures is appropriate (after surgery or some other trauma). 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). I will say take these research studies with a grain of salt due to their methods, smaller sizes, and sometimes using cadavers as subjects. 2015; 23: 203-212, Escamilla RF, Hooks TR, Wilk KE. Speaking beyond the research, I truly feel that both mechanical and neurological changes occur in muscles as well as tendons with prolonged stretching. After having various conversations about flexibility with people in the gymnastics community, the safety of training over splits is typically the biggest question. 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 have a positive effect on the athlete's performance. The traditional model of gymnastics typically involves twenty to thirty-minute time periods where static stretches are held, active flexibility drills are done, or specific exercises are repeatedly done in high volume to gain range of motion. Sadly, many young gymnasts are requiring hip surgery, or are retiring due to hip injuries of this nature. If the ligaments and joint capsules are already hypermobile, and have trouble dealing with high force, and then we add more laxity to them over time, we are likely asking for disaster regarding instability- based shoulder and hip injuries. I have this theory based on the changes in boney rotation that baseball players exhibit from throwing when younger. 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. Effect of self-myofascial release on myofascial pain, muscle flexibility, and strength: A narrative review. 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. In Cardinale M, Newton R, Nosaka K,Strength and Conditioning: Biological Principles and Practical Applications. In this situation, if the gymnast can not access their full range of motion against gravity alone,I see no justification for adding additional ankle weight resistance and allowing swinging momentum to reach the desired end range of motion. 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. Regular Stretch does not increase muscle extensibility: a randomized control trial. Labral tears may progress to requiring surgical repair and putting an athlete out of training for months or even career-ending. For that reason, I typically approach the warm-up is getting the body ready for the training session. Ankles are one of the most frequentlyinjuredbody parts ingymnasticswith a variety of injuries from getting crunched on short landings, chronic impingement, sprains, stress fractures, and more. 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. Just as we must reverse engineer each of these technical issues to why a gymnast is unable to make a giant over, we must take the same approach to flexibility training. Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. It is only one piece of the puzzle that must be used in combination with movement assessments, strength work, technique work, consistent practice, and periodization programs that calculate work to rest ratios. This often happens when the gymnast is working one legged leaps or jumps, takes off for a skill off balance, or lands with their weight more onto one leg. 387 403. . Also, think how they apply to the gymnasts skill profile. Is there a distinct pattern to the acetabular labrum and articular cartilage damage in the non-dysplastic hip with instability? gymnastics flexibility exercises pdf gymnastics flexibility exercises pdf. Nakamura M., et al. Again, as presented by Beardsley and Skarbot, Self-Myofascial release does not appear to impede athletic performance acutely or in the short term. This is usually why they were noticed as a good candidate for competitive gymnastics, as they naturally had full splits and bridges. Chaundry H, et al. I agree that research is conflicting on the theoretical mechanisms and effects of soft tissue work, but it seems to be making some positive effect that supports its use. Itmay cause irritation to the impinged tissue, but also excessive strain to soft tissue and the hip ligaments/capsule that are being stretched with the instability. Sports Health: A Multidisciplinary Approach April 23, 2014, Shibata, K.R., Matsuda, S. & Safran, M.R. 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? 90 Minutes of Must Hear Gymnastics Coaching Expert Advice, Master the Basics: Gymnastics Drills for Kips, Fly Aways, and Giants, Nick Ruddock Shares His Best Uneven Bar Methods for Giants, Flyaways, and Cast Handstands, Understanding and Treating Back Pain in Athletes, 5 In-Season Gymnastics Tips for Maximizing Meet & Routine Performance, Gymnastics requires significant amounts of flexibility and mobility, which makes it a primary area of training, It can be very confusing and easily overwhelming, especially with the rapid increase in scientific advances and the internet, Anyone working with gymnasts should have an understanding of basic anatomy and physiology before assigning flexibility drills, Although research is conflicting, there appear to be both neurological and mechanical reasons as to why regular flexibility training increases range of motion, Its crucial that proper methods are used to reduce joint stress and bias the stretching of soft tissue structures, especially in hypermobile athletes, Static stretching has a role to play in gymnastics but must be used correctly and at the right dosage. Another typical example related to hip flexibility has to do with how arched a gymnasts lower back is during hip flexor or quadriceps muscle stretching. Many gymnasts may be limited by their bony alignment, differently shaped hips, or less mobile capsule/ ligaments. 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. The aim of this study was to review the tests used to measure flexibility in gymnastic disciplines. So I know this has been an absolute beast of an article. There is a lot of medical and science nerdiness in there. If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. Keeping this in mind, we need to seriously consider that gymnasts have open growth plates and can suffer from ischial apophysitis or growth plate stress fractures if we blindly force split motion. This can be repeated with the hands in an under grip to bias the muscular soft tissue of lats/teres major, can be repeated with the hands on top of each other to mimic beam for female gymnasts, and can be repeated in eagle grip for those gymnasts who perform these skills. J Orthop Sports Phys Ther 25:3809, 1997. This wraps in not only the passive range but also strength, active control, technique, and many other factors. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 15-60 seconds. Glutes, Deep Hip Rotators, Core, etc. Gymnastics training itself may create a position where a gymnast acquired more hypermobility with jumping/lading forces but also the large emphasis on mobility. PLOS, 2012, 7(10): 1-10, Kubo K., Kanehisa H., Fukunaga, T. Effect of stretching training on the viscoelastic properties of human tendon stiffness in vivo. Wilk KE, Andrews JR, Arrigo CA. Determination and Desire are however the most important traits for successful participation in any J Bodyw Mov Ther. While some of it was helpful, I found that the majority of it was based on anecdotal evidence, and did not have a really solid grounding in the science of anatomy, physiology, medicine, or strength and conditioning. Similar to the study above, it was found that while ankle range of motion did improve, there were no significant changes in the muscle extensibility outcomes that would indicate tissue change. They ended up finding changes in range of motion for both groups, with more changes to the muscle tendon stiffness in the Hold Relax group. J Athl Training 35(3):278285, 2000. Its not that we want to freak out every time someone is reporting discomfort in a split. Philadelphia: Churchill Livingston. With this said, lets review some basic anatomy. Many gymnasts with stiff hips could benefit from a bit less squatting and jumping, and repace those exercises with glute and hamstring work. There is some research available that this assists in the perceived recovery process. This is where things start to get important. These topics tend to be what I write and lecture about most because they are often underrepresented or misunderstood in gymnastics. Alongside this, strength deficits, limited full range control, technique issues, fatigue, or adjacent areas of the body may be the reason behind an apparent lack of flexibility. I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. Keywords: gymnastics, stretching exercises, flexibility, balance 1. Readers are encouraged to only operate within their scope of practice. to injury. The important point here is that we must remember that changes in flexibility come about from slow, consistent, and patient application in training. Within the sport of gymnastics, a large majority of athletes who get involved have underlying natural hypermobility. Warning: A non-numeric value encountered in /nfs/c05/h01/mnt/75057/domains/accelprotech.com/html/wp-content/themes/Divi/functions.php on line 5752 Scand J Med SCi Sports, 2010: 136 144. 1-13. Understanding multidirectional instability of the shoulder. Teaching gymnastics specific stability and whole chain coordination through single leg jumping, hopping, dynamic balance drills, and so on is usually the more beneficial route. Considering what type of ankle work you are doing with a gymnast who has an injury history like this is important for coaches to think about. Many structures in the body can influence how much each joint moves. This is where the third layer comes into play, the muscular soft tissue. Why Do So Many Gymnasts Struggle Even When They Stretch Daily? Long-standing hip micro instability is another concern that may be created without the proper training approach. 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. In particular, the knee and elbow joints can be areas that if overly stretched, can become problematic. The bones themselves, and the shape/fit of these bones is often referred to as the first layer of the shoulder joint. 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. 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. Surgical tubing also works, but again the tubing needs to be quite stiff. Half the group performed static stretches, while the other half performed Hold Relax stretching, a variety of PNF. Gymnasts are already notorious for having really tight calves because of how much time they spend in a toe point along with doing so much jumping and landing. As mentioned, the important take away here is to focus on things we can change, like the muscles themselves. 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. Many medical assessments can be used to determine why a gymnasts hip, shoulder or spine may not have the range of motion needed to achieve a full handstand, split, or bridge. Position, as presented by Beardsley and Skarbot, self-myofascial release on myofascial pain, and repace those exercises glute... Cause injury in a gymnast gymnastics flexibility exercises pdf should never be used that daily soft tissue care is one piece... 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