Back Exercises for Gymnastics

Gymnasts are required to use a variety of muscles during routines, most of which require a high amount of strength and flexibility. The strain and impact a gymnast goes through during a routine requires that they train their backs in particular to prevent injury and improve stability. There are a variety of upper- and lower-back exercises a gymnast can perform at home to ensure their backs receive proper training and conditioning. All exercises should be repeated multiple times during a single workout for maximum benefit.

  1. Lower-Back Flexibility Exercise

    • While lying on your back, bend your knees at a 45-degree angle and place your feet flat on the floor. Arch your back until your pubic bone is pointing toward your feet and hold the position for five seconds, then relax.

    Shoulder Blade Squeeze

    • Sit on a chair and tuck your chin in while pushing out your chest. Pull your shoulder blades close together as if you were holding something between them for five seconds and then relax.

    Russian Twist

    • Assume a sit-up position with your knees bent and a partner holding your ankles down. Hold a medicine ball or other weight to your chest and sit up so that your back is slightly off the floor. Twist your body from left to right as far as it will comfortably go for approximately 20 seconds and then rest.

    Lying Row

    • Lie flat on your stomach on an elevated bench so that your arms hang off the sides. Grab dumbbells with both hands and pull your arms outward until they are horizontal with your body. The motion should be reminiscent of a seal clapping its flippers.