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. Simultaneously, draw the foot at the back further behind you. Many gymnasts struggle with excessively tight hip flexors, inner thighs, and quads. Some studies have correlated a higher Beightons score with increased capsular laxity, including this research study linking a Beighton score over 4 to hip capsular laxity (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400218/) and this study that discusses the links between shoulder capsular laxity and a high Beightons score (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295707/). Regular Stretch does not increase muscle extensibility: a randomized control trial. This means not only for the ankle joint, but also the rest of leg chain all the way up to the hip and lower back. I have worked with many athletes that tend to be stiffer, but because of their incredible natural power, they succeed early on in gymnastics. You can see a video of our entire warm up here. This stretching exercise improves strength, stability and flexibility of the entire body. Another study by Konrad et al (29) took thirty healthy men ages around 21 and subjected them to 4 sets of 30 second calf stretches. Due to these reasons and the research I have read about the human body, there will likely be a very limited long-term change in flexibility that change gymnastics skills. 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. As far as specific flexibility circuits, those I feel are the best times to truly make positive increases in joint flexibility. These are just anecdotal experiences, but they are in line with what the literature outlines. As a result, they have more ability to positively increase an athletes overall amount of shoulder or hip flexibility. However, as noted in earlier chapters their natural hypermobility can be an area of caution. This is commonly tested with something called a Beightons screening. Cipriani DJ, Terry ME, Haines M, et al. More specifically, the inferior glenohumeral ligament and capsule, as well as possible parts of the middle glenohumeral ligament and capsule. The down portion or plantar flexion is what makes up a toe point. In particular, the knee and elbow joints can be areas that if overly stretched, can become problematic. Not to mention their flat feet may cause those same outside ankle structures that may be inflammed/damaged to get re-irritated when impinged upon. These stretches below are seen daily in gymnastics. This approach is especially useful for gymnasts who are not as fortunate to be naturally mobile. Long term changes that have minimal injury risk do not tend to come from short-term, high intensity and high force methods often seen in gymnastics. Within all these studies, there were undoubtedly methodological issues that need to be considered. 1) increase ankle range of motion and When this is the case, there may be a more optimal approach based on the anatomy of the shoulder joint. I see many shoulder stretches, and hip stretches that I feel are putting a crazy amount of stress on joint capsules and ligaments. Its very important that both coaches, gymnasts, and medical providers understand this research to not see negative results from these tools, or worse cause unintended damage. 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. Epub 2016 Nov 14. The majority of these articles theorize that the main reasons that stretching increases range of motion include. 2011. They also claim it helps following hard workouts or on light training days to recover. The reality of the human body is that there are hundreds of factors related to anatomy that can influence a gymnasts level of flexibility. This simple change in the stretch, along with follow up work, tends to make large progress in gymnasts who cannot progress in their overhead flexibility. As mentioned, the important take away here is to focus on things we can change, like the muscles themselves. Why Do So Many Gymnasts Struggle Even When They Stretch Daily? Strength Work to Opposite Side of Joint (7-9, 17). This concept simply means the passive structures like the ligaments or joint capsules tend to be already very lax and they naturally may have much less stiffness throughout their body. I am not responsible or liable for any negative consequences that come from applying the ideas below. 2009. Please share with your community, and I hope you find it helpful! 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. Flexibility Training for Gymnasts Many concerns have been expressed recently about what is acceptable practice with regards to stretching exercises and flexibility training for gymnasts. Foam rolling as a recovery tool after an intense bout of physical activity. Atraumatic Hip Instability in Patients with Joint Hypermobility.Operative Techniques in Sports Medicine. Chaundry H, et al. I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. The on-going process of training will include the development of strength, co-ordination, spatial awareness and the core gymnastics movement skills which are the foundation upon which high level and good quality gymnastics are based. Clin Biomech (Bristol, Avon). Your foot of the leg at the front should lay flat. They also tend to have excessively mobile hip capsules, similar to the shoulder. The point is that targeting the soft tissue of the hip flexor and quad may be a more optimal approach. The reality of the situation is that a variety of muscles around the hip or shoulder could be the culprit. Alistair MM, Saran MR. Micro instability of the hip-it does exist etiology, diagnosis and treatment. [Epub ahead of print] Read this study here https://www.ncbi.nlm.nih.gov/pubmed/29506306. Effect of PNF stretching training on the properties of human muscle and tendon structures. Phys Sportsmed. It also stretches your hamstrings. Understanding multidirectional instability of the shoulder. 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. John Wiley & Sons: Oxford. Microinstability of the Shoulder in the Overhead Athlete. 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. It uses either a floor bar or the other arm version to bias external rotation of the shoulder. If a gymnast is already very mobile and lax, pushing further on the ankle joint my only be making it worse. J Bodyw Mov Ther. A paper by Weppler / Magnussun in 2010 (find it here, A paper by Ben / Harvey in 2010 (find it here, A reduction in the amount of stiffness or compliance within muscles (viscoelasticity), although likely transient, An increase in the length of contractile units within muscles (sarcomeregenesis) especially if eccentrics are used, Increases in the water content, blood flow, and temperature within muscles acutely, A 2018 systematic review by Thomas et al (, The issue is not with use of stretching. 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 the short term, these smaller flare-ups of pain may not create huge issues. (18, 38-40) I do think its an important distinction, but due to cultural norms for gymnastics, I will not be super specific to go by medical jargon like these terms and more. I will talk more specifically about oversplits below, but I feel that the lack of education around this topic is why so many people are using aggressive methods. When this acquired excess in joint laxity is paired with a lack of strength, lacking technical development, high repetition, and fatigue in not fully matured athletes, this may have a variety of negative consequences. The average quality of studies included in this section of the review was slightly higher than the average qualities of the studies in the review overall. 0, No. But, the timiing protocols for these studies were insanely more than and human does, so its likely not the main case for increases in muscle length. While puberty can make a big negative impact on flexibility, I feel that the cultural norm of gymnasts just automatically getting tighter as they age is overexaggerated. The next most common question people ask me in this discussion is, what about ankle weights, are those bad for gymnasts hips?. A rolled ankle or inversion sprain is definitely among the most common for gymnasts. It provides full guides for male and female gymnasts to use. Stretching the shoulders overhead typically produces discomfort in the underarms where the lats and teres major are, with some possible chest tissue stretching where the pecs are. This may be one reason why so many gymnasts say their hips hurt when they do jumpingdrills, running, or skillswith ankle weights on. 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. flexibility exercises designed to enhance split flexibility. 10 Minute Gymnastics Flexibility Circuits, Download SHIFT's Free Gymnastics Pre-Hab Guide, I usually start any discussion that I have with coaches or gymnasts related to flexibility on some basic anatomy. Ive been fortunate that now after learning from many people and textbooks, I really have a good handle on the concepts that seem to work, and those that dont really tend to make a big difference in the long term. J Appl Physiol, 2002, 92: 565 601. I feel this approach not only makes more sense from a gymnastics technique point of view, but also incorporates a lot of current scientific research on flexibility, soft tissue work, and human movement. 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