Flexibility is for everyone, not just gymnasts. Along with increased range of motion, it reduces injury risks, enhances joint blood supply and nutrition, and reduces muscle stress. A regular workout plan must include stretching afterward to loosen tense muscles.
Stand tall with arms at sides and feet shoulder-width apart.Carefully lower chin to chest.Complete a full head rotation slowly.Roll to the other side after 5 seconds of resting your head at your chest. Repeat 5x.
Head roll
Stand tall with arms at sides. Lift shoulder blades like shrugging, leaving space between shoulders and ears. Move your shoulder blades. Repeat 5 times, then switch directions.
Shoulder roll
Standing erect, feet shoulder-width apart.Hold your right arm straight out and cross it in front of you. Bend left arm to gently guide right forearm to chest. Hold for 10–30 seconds, release. Flip and repeat.
Triceps stretch
Stand hip-width apart and cross right foot over left. Raise arms high and grip left wrist with right. Lean right and lower your shoulders to leave room by your ears. Stretching your sides and shoulders should not hurt or tingle. Hold 15–30 seconds. Return to standing and repeat on other side.
Arms and abs stretch
Stand hip-width apart and cross right foot over left. Raise arms high and grip left wrist with right. Lean right and lower your shoulders to leave room by your ears. Stretching your sides and shoulders should not hurt or tingle. Hold 15–30 seconds. Return to standing and repeat on other side.
Standing quad stretch
Standing erect, feet shoulder-width apart.
Bring left foot to butt and grip foot or ankle with left hand.
After 30 seconds, lower your foot.
Flip and repeat.
Standing quad stretch
Standing upright, stagger your right foot in front of your left. Flex your right foot while keeping your left heel on the floor. Lean forward to grip right toes with left hand (support right hand behind back). Pause for 30 seconds. Return to standing gently.Flip and repeat.
Standing hamstring/calf stretch
Faceup, elevate legs off floor with 90-degree knee bends. Put right ankle over left knee and hands on left leg below knee.Pull your leg towards you to stretch. Wait 30 seconds, then release. Flip and repeat.
Figure four stretch
Reclining on the floor with legs extended. Bend your right leg to place your foot next to your left thigh.Hold hands behind right thigh. Gentle straighten right leg with heel contracted and draw towards body (stop when back leg stretches).Do wait 30 seconds.Switch legs again. If your leg is hard to reach, use a towel or stretch strap.
Hamstring stretch
Step right foot forward with a 90-degree hip-knee angle. Engage your core and glutes to tilt your pelvis up. A light left hip stretch will also occur. Hold for 30 seconds max. Switch legs again.
Kneeling hip flexor stretch
Get on all fours on a mat, knees under hips, toes behind.Sit back and lower your butt to your heels slowly.As you drop chest to floor, slip hands forward.Hold 30–60 seconds. Relax 10 seconds after breaking stance. At least three times.