Gymnastics Stretching for Back Walkovers

The back walkover is a fundamental skill in gymnastics and is performed often on the floor or on the balance beam. The move combines the inverted split and the bridge pose. As you lift one foot forward, you arch backward into a bridge. Throwing your extended leg up and over your trunk, your other leg follows in a split. To successfully complete a back walkover, you need to gain a great deal of flexibility in your shoulders, back and legs.

  1. Step-by-Step Stretches

    • Exercises that stretch the lumbar spine and shoulders will help you to achieve a high bridge position for the back walkover. For example, lie supine with your heels as close to your buttocks as possible. Place your palms by your neck and under the shoulders, pointing your fingers toward your feet. On the exhalation, fully extend your legs and arms. Lift your body into a bridge, keeping your legs straight. Hold the stretch for at least 60 seconds and repeat two to three times. As a lead-up stretch to the back walkover, stand with your back about 3 feet from a wall. Reach up with both arms fully extended. Slowly arch your back and look back to find the wall. Place your hands on the wall at eye level. On the exhalation, walk your hands as far down the wall as possible. Return by walking your hands back up the wall. If you’re a novice gymnast, recruit a spotter to monitor this stretch.

    Partner-Assisted Stretches

    • By using a partner, you can increase the range of movement of stretches. For example, lie face down on the ground with both arms fully extended in front of you. Have your partner face your head and straddle your hips. She should grab your arms between your elbows and shoulders and slowly lift your torso up and off the ground. The range of movement of your arms and body should resemble one-half of the bridge position. Squeeze your glutes to avoid compressing your lower back. You can also reverse the stretch by having your partner face your feet. While keeping your upper body stable, have her take your lower legs and lift them up and as high as possible. The reverse stretch is particularly intense and should be executed slowly and with caution. Hold the peak position of these stretches for a minimum of 60 seconds and repeat two to three times.

    Shoulder Stretch

    • A simple but highly effective shoulder stretch is one in which you lie supine on a raised surface, such as a table or a spotting block. Allow your neck to lie off the edge of the table while keeping your shoulders supported on the table’s edge. Holding a dowel, stretch your arms overhead and into a hyperflexion. Hold the stretch for at least 60 seconds. To boost the intensity of the stretch, wrap a weight around the rod. Keep your shoulders and arms relaxed. To stabilize your trunk, tilt your pelvis and contract your abdominals during the stretch.

    Leg Stretch

    • To accomplish a back walkover, you have to finesse a forward or stride split position. Holding a forward split on the ground will help to hone your form. Kneel on one knee, placing your other foot forward with your knee bent and shin perpendicular to the floor. Place your hands to either side of your lead leg. Slowly slide your lead leg forward and simultaneously straighten your back leg, lowering your body until you’re sitting on the floor with your hips and shoulders square. Keep your knee and the top of your back foot pressed to the floor. Stretch only to the point of tension but not pain. Hold the split for 60 seconds or more. If you’re stiff, avoid bouncing to try and reach a 180-degree line with your legs.

    Considerations

    • Spondylolysis, an overuse injury of the lower back, is common among female gymnasts. The condition is caused by a stress fracture of one of the bones in your spinal column. Because that bone slips out of place, it causes the rest of your vertebra to misalign. The repeated hyperextension of the lumbar spine in such moves as back walkovers and back handsprings takes a toll on the body and contributes to this type of injury. If you feel lower-back pain that becomes more intense when you bend backward, it could be a symptom of spondylolysis. If you experience this type of back pain, contact your doctor. In general, it takes six weeks of rest to allow a spinal fracture to heal.