For How Long Do Gymnasts Stretch?

Competitive gymnasts spend four to six hours a day on conditioning and practicing for their routines. Many of the skills that they perform depend on flexibility. Increasing flexibility is done through stretching, which also helps to prevent injuries and enables a gymnast to move more comfortably.The level of the gymnast determines how long and how frequently they stretch, though stretching is a key component to any workout.

  1. Warm-up

    • Before stretching, gymnasts warm up their bodies by doing aerobic exercises for five to 10 minutes. Jumping jacks and jogging around the floor apparatus are cardiovascular activities that can be done to get the heart rate elevated. Stretching once your body is warmed up helps prevent injury.

    Basic Stretching

    • Before practicing on an apparatus such as the floor exercise or vault, a gymnast stretches from head to toe. Since gymnastics is a full-body sport, thoroughly stretching every major muscle group and body part prepares the body for vigorous strength and power training. Gymnasts stretch at least 15 minutes a day and some for more than an hour, depending on their skill level and goals.

    Static Vs. Dynamic Stretching

    • Static stretching and dynamic stretching are two ways to increase your range of motion and can be done with every body part. In static stretching a gymnast holds a stretch for 30 to 60 seconds in the mild tension zone. To stretch the neck statically, bring your right ear to your right shoulder and hold for 30 to 60 seconds. Repeat with your left ear and left shoulder. Gymnasts repeat static stretches three times. Dynamic stretching allows gymnasts to go past their mild tension zone.

      For a dynamic stretch, you should reach slightly past the mild tension zone, then release for one or two seconds before going back into the stretch. This can be repeated 10 times and, if done properly, can help increase your flexibility. Stretching the hamstrings dynamically requires you to reach for your toes with your feet together and knees straight. From there, move slowly past the mild tension zone for one second, then come up and relax for one or two seconds.

    Post Workout

    • Since muscles stretch best when they are warm, gymnasts capitalize on post-workout stretches to increase flexibility and help with recovery. Lactic acid builds up in your muscles during a workout. Lactic acid buildup is what causes muscle fatigue and soreness. Stretching after a workout helps reduce that buildup. Gymnasts will often stretch for an additional 10 to 20 minutes post workout.

    Considerations

    • Breathing evenly helps you relax into a stretch, which allows you to increase flexibility more rapidly. Many people are more flexible on one side of their body than the other. If you notice one leg is more flexible than the other, try spending a little more time on the less flexible leg; having symmetrical flexibility helps prevent injury.