While on this note, there are a few stretches that really need to be advised against in gymnastics. You can download all three here below, and I will also be sure to share lots of other free resources throughout this blog post for people to use at home. Herbert RD1, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. (17) Adjunctive radiographic X-Rays or advanced medical imaging can also be helpful to see a boney congruency. Within a few days of modification, advice from a qualified medical provider, and time to heal, issues may resolve quickly. Manske R., et al. This is why I now mainly approach flexibility in larger complexes. A blind approach to gymnastics flexibility training can cause serious hip injuries as the current medical research field has demonstrated. 2008;108:379390. Simultaneously, draw the foot at the back further behind you. Again, without an in-depth knowledge of anatomy, injury mechanisms, and medical imaging, it is tough for someone to tell the difference between a hip flexor strain and a more severe ligament or labral tear. Does stretching induce lasting increases in joint ROM? This program is a four-day, upper/lower body split. Now please dont take this as me not being a fan of external loading for gymnasts, as I am a fan of that when properly used (see article here). At face value, they can all appear as someone who is tight or unflexible. Which leads me to my most important point of this section: Splits and over splits should not be viewed as an inherent thing a gymnast has or doesnt have. A large body of research has emerged in the last decade outlining that regular stretching does increase range of motion over periods of 4-8 weeks, with both changes in the muscle tissue and changes in the nervous system as an underlying mechanism. These two things often happen together in very flexible gymnasts, theoretically as the contact of the femur on the pelvis creates a fulcrum type point for the head of the femur to lever against contributing instability. Please share with your community, and I hope you find it helpful! While I think these longer static or active flexibility circuits do have some value (and this is supported by research when used properly), the abundance of research outside of just the literature on stretching suggests a more optimal approach. . flexibility exercises designed to enhance split flexibility. Regularly using the correct flexibility exercises, skill progressions, and strength training assignments based on an individual movement assessment is by far the best way to ensure progress. You may remember the shoulder joint has a very shallow socket, which allows for lots of motion but then creates a situation where stability is needed. Increased flexibility provides the gymnast with a greater range of motion, reduces the chance or severity of injury, and produces a more aesthetic quality to the movements and skills. Now let me tie this into why I no longeruse of ankle weights. In my mind, definitely not. This is usually why they were noticed as a good candidate for competitive gymnastics, as they naturally had full splits and bridges. (30-34). (2 ed., pp. Like in the shoulder, natural mobility of the hip allows them to move through a greater motion. My best recommendation is that people become more familiar with the research, practice, and use of self-soft tissue work. Subacromial Impingement. improvements on how we have typically taught athletes/gymnasts to stretch their hip flexors, groin and lats. In terms of stretching induced neurological changes to the muscle tissue, the majority of the articles theorize that the main reasons behind this include, All of these mechanisms may be occurring as people stretch consistently over a long period of time. It is a physical activity that can be developed professionally, but can also be practiced generally for recreation or as a personal exercise routine. ), Ankle Rockers At Wall x10 reps with 10s hold at end, Hands and Knees Wall Rocking (for straight elbow movements) . (41-42, 44-45). Kinetic Anatomy. This is especially as recent research has shown that shoulder and hip injuries are one of the most common problems all gymnasts face. In my experience, excessive force, excessive duration, and the incorrect placement of a foam roller or stick massager can have opposite effects. This is opposed to possible sarcomeregensis that may be induced from heavy loading eccentric movements. The reality of the human body is that there are hundreds of factors related to anatomy that can influence a gymnasts level of flexibility. There is some research available that this assists in the perceived recovery process. Is there a distinct pattern to the acetabular labrum and articular cartilage damage in the non-dysplastic hip with instability? The anatomy and theory, as well as some of the joint based material for this blog are taken from that chapter. Limitations in thoracic spine flexibility can create a situation where a gymnast is unable to get their arms fully above their head or behind their back. J Orthop Sports Phys Ther 25:3809, 1997. Arabesque - a body shape on one leg with the other leg extended behind the body The aim of this study was to review the tests used to measure flexibility in gymnastic disciplines. My mentors have outlined that this was a crucial part of their work in professional-level sports through the competitive season, so I have adopted it into my practice with gymnasts. Although I highly encourage people to review it and read the evidence for themselves, their thoughts follow in line with the ideas noted above related to changes in sensation or tolerance of stretching, rather than true muscle tissue changes. The main articles that support this are, With this being said, there are definitely studies that claim changes to the mechanical properties of the muscle, tendon, and junction between these structures change overtime with stretching. I have found that many of the traditional general stretches we use as go to methods for increasing flexibility do not have proper assessments preceding them or may not have anatomical considerations in mind. I do not feel they working as intended to address the true problem of muscular soft tissue stiffness. Second, most times there are a lack of pre and post-tests (line splits, checking objective shoulder flexibility screen against a wall) to see if what is being used for exercises is effective. I typically have gymnasts perform moderate pressure that does not cause pain, for 10-30 seconds per muscle group, away from bony areas. This becomes more important as the athlete gets older, starts training higher-level skills, or are spending more hours per week in the gym. Clin Biomech (Bristol, Avon). Its for good reason too. For many people in the gymnastics community, it comes down to a professional discussion on taking away overly aggressive flexibility methods, following the science of shoulder anatomy and making subtle changes in training. Conflicting results may have to do with the types of tools used, the pressures used, the duration of treatment, and technique or instructions were given to study participants. Before kicking this off, please keep in mind that I wrote an entire book chapter on gymnastics flexibility, which you can download and find for free here. In their concluding paragraphs, they write, Traditionally, rehabilitation literature has attributed increases in muscle extensibility observed after stretching to a mechanical increase in muscle length. Many also claim that it helps them move in a larger range of motion with less discomfort before starting their practice. Flexibility: developing effective movement. In my mind, the warm-up should not really be the main time we are looking to make massive changes in flexibility. I have found that it not only can yield quick changes in flexibility, but it can also make longer-lasting changes that show up in gymnastics skills. 2, 3, 4). Eccentric pull up lowers or EZ Mover Sliders, Gymnastics skill technique drills to use the new range of motion As I did with the shoulder section, here are three graphics that walkthrough. This is an expected part of trying to gain flexibility, to a certain degree. The important point here is that we must remember that changes in flexibility come about from slow, consistent, and patient application in training. 2006 Nov;20(4):804-10. Part of the reason it is so common in gymnastics is because the gymnast has to move from an extreme toe pointpositionto a toes up landing position within an extremely small time window. As mentioned we have to be cautious not to overtax their already hypermobile hip capsules and ligaments during flexibility training. Given that gymnasts already straighten their knees andtend to show very knee dominant landings (versus proper hip dominant squat deceleration landings), we really dont want to putting them more at risk for landing lock legged and having something going seriously wrong. Sports Health: A Multidisciplinary Approach 2(2) 2010. The gymnasts who are naturally mobile with very flexible hips are almost always the ones we see used as demonstrators for speaking presentations, clinics, videos online, and during other flexibility talks. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Journal of Strength and Conditioning Research. 2014 Jul 1;7(3):202-211. eCollection 2014. (3), For the geeks like me reading, they more specifically are subdivided into the Superior Glenohumeral Ligament, the Middle Glenohumeral Ligament, the Inferior Glenohumeral Ligament, and the Posterior Glenohumeral Ligament. These common active structures limiting overhead shoulder flexibility we want to focus on making more mobile. Current Concepts In Shoulder Examination of The Overhead Athlete. This is true both in training and in our medical clinic. Pictures 2 and 3 are showing a dynamic chest stretch over a foam roller where the shoulder blades are held down/ in while the arms slide on the floor from overhead to hip. Cipriani DJ, Terry ME, Haines M, et al. Shibata KR, Mastuda S, Safran MR. Is there a distinct pattern to the acetabular labrum andarticular cartilage damage in the non-dysplastic hip with instability? As the 2018 systematic review outlines (25), it may make a positive effect on range of motion when properly done. It may help reverse the hypoxic or acidic environments that occur during challenging workouts. Dr. Dave Tilley DPT, SCS, CSCS Int J Exerc Sci. Your foot of the leg at the front should lay flat. I have worked with many athletes that tend to be stiffer, but because of their incredible natural power, they succeed early on in gymnastics. In the most basic sense, I dont think oversplits are inherently bad for gymnasts. I think the more accurate way to describe them is that over splits may be bad for a particular gymnast at that moment in time. Hip Flexors, Quads, Groin, Calves, etc. Its my opinion that the sport of gymnastics has yet to use a systematic, individualized, science-based system to flexibility methods in training. significant difference (p > .05). Many structures in the body can influence how much each joint moves. Coaches notice their flexibility or ability to perform lower-level skills well. I will dive into this more below. They say not to worry about it, and that this is something that can be trained through. 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. Scand J Med Sci Sports. Secondly, I have also found that many gymnasts have significantly increased passive range of motiondue to naturally laxity, but have a notablelack ofactive control for their fullhip ranges. Static stretching in 30-60 seconds bouts, done 5 times per week, for a total time of 5 minutes per muscle group per week, to the appropriate limit of discomfort, is supported by a majority of research to be optimal for increasing range of motion. These issues are commonly overlooked as culprits to why a gymnast struggles in this area of gymnastics. We want to make sure we are not over-stretching or overstressing passive structures like the shoulder ligaments and capsules. Speaking beyond the research, I truly feel that both mechanical and neurological changes occur in muscles as well as tendons with prolonged stretching. While it is true that male gymnasts need extreme behind the back shoulder motion for pommel horse and pbars, I think there are much better ways to get it than being aggressive with behind the back stretch. gymnastics flexibility exercises pdf gymnastics flexibility exercises pdf. Jumping and landing athletes are already at a huge risk for ACL tears, not to mention the even higher risk for young developing female athletes. Some of the movement-based components that must go right to perform over splits include: As you can see, there are quite a few things that can limit why someone cannot do a full split or over a split. Hip Arhtroscopy and Hip Joint Preservation Surgery. This is closely related to the one above, but many of the wobbly ankles come about because the gymnast has lots oflaxityoverall. Wilk KE, Arrigo CA, Andrews JR. Current concepts: The stabilizing structures of the glenohumeral joint. However, I have seen these types of problems snowball into huge injuries quickly in gymnasts I treat. J Appl Physiol, 2002, 92: 565 601. Part of this may be inevitable for high-level gymnastics, but we should be doing anything we can to reduce risk given the scientific information and coaching expertise available. Elastic band kick drills, needle kicks, PNF techniques 2015; 23: 203-212, Escamilla RF, Hooks TR, Wilk KE. Within all these studies, there were undoubtedly methodological issues that need to be considered. Phys Sportsmed. In Wilk KE, Reinold MM, Andrews JR., The Athletes Shoulder: 2nd Edition. ISJPT 9(6) 2014. In simple terminology, it means that they did show an increase in the range of motion, but not due to a significant change in structural muscle tissue length. It will be much less explanation, and more just videos and examples on how to help. Epub 2014 Apr 10. From there I will take a deep dive into some cultural issues that exist in gymnastics, and then conclude with step by step flexibility examples for each main region of the body that gymnasts struggle with including the shoulders, hips, ankles, and wrists. This guide will have a lot of research and science references in it, but in an effort to keep it not as hard to read, I will footnote those studies using parenthesis and include a large references section below. 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. Many medical assessments can be used to determine why a gymnasts hip, shoulder or spine may not have the range of motion needed to achieve a full handstand, split, or bridge. Long-standing hip micro instability is another concern that may be created without the proper training approach. Strength and Conditioning for Sports Performance. Stretching has been around for decades in gymnastics as well as other sports. Relax, then This allows for more or less inherent flexibility, but as always many other factors contribute. In its most basic form, stretching involves taking a muscle to its end range of motion, and holding the elongated state for a period of time. Theankle joint is very far from the hip socket. They should not produce discomfort on the top of the shoulders, which is more indicative of rotator cuff or soft tissue impingement under the coracoacromial arch. Enseki et al., Nonarthritic Hip Joint Pain: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability, and Health from Orthopaedic Section of the American Physical Therapy Association. The Layer Concept, Determining the Pain Generators, Pathology, and How Structure Determines Treatment. They measured ankle range of motion and end range stiffness before and after these stretches. I have seen what was thought to be sore shoulders turn into rotator cuff damage and shoulder instability, requiring surgery to correct. The biggest concern I have withthe use of ankle weights is related to two concepts ofhipimpingement and hip instability. So think about this for a second. Ive seen hundreds of them and had plenty myself during my years of gymnastics. Jargon Note The medical world typically refers to Flexibility as the maximum range of motion a joint can passively reach, including the length of all structures from the joint level to the soft tissue and neural level. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers, and dancers (2, 10, 11, 16, 20, 21). I will take a few paragraphs to explain the current body of research on stretching, outlining some important studies that have been done. As mentioned, the important take away here is to focus on things we can change, like the muscles themselves. I dont want readers to think static stretching is bad, and that we shouldnt do it. You can read more about hamstring apophysitis here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322373/) and shoulder impingement syndromes here (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945046/). The main reason as mentioned above is because the stretch pain reported may be coming from a few overlapping body structures, some we should be aiming to target (muscles, fascial tissue, some tendinous) and some we should not be (bony joints, ligaments, capsules, labrums, etc.). 2016. This will raise the body temperature, improve the movement skills which are the foundation upon which high level and cardiovascular system and increase respiratory rate. I hope that this guide can be a place for everyone in gymnastics to find some useful information without feeling so frustrated and overwhelmed. Routledge: New York. Oct; 19(4): 747 758. The reality of the situation is that a variety of muscles around the hip or shoulder could be the culprit. A commonly seen stretch in gymnastics is when the lower back of an athlete is excessively arched, or the pelvis is excessively tipped forward as depicted below. If you look down at your arm (and are wearing a shirt) your actual arm within the shirt sleeve represents the first golf ball on a tee bony layer, and the shirt sleeve surrounding the arm represents the second layer made up of joint capsules and ligaments. If you don't feel any pain or discomfort, hold this stretch for about 30 seconds. I dove headfirst into the scientific literature over 2 years and starting playing around with many new methods in the gym and clinic. And Im not off the hook here. Stretching the hamstrings typically produces discomfort in the middle of the back of the thigh, not high up in the buttocks where the hamstring attaches to an open growth plate in pre-pubescent gymnasts. Dave They tell me they often times find temporary progress, but nothing seems to stick long term and actually show up in their skills. 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. Although this does happen in gymnastics, there are many times when this is inaccurate and dangerous. 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. Your legs should be at a 90 angle. There has been conflicting research on the long-lasting changes in range of motion from various stretching methods as well as self-soft tissue work. Place your hands beside your hips on either side. Approaching this goes back to the chapter on why an interdisciplinary approach to the future of gymnastics is needed. Oct 4 (15). Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. Im just saying there are many factors to consider and that there may be a more optimal approach to take. Drill progressions for skills, strength and conditioning, managing fears, and dealing with pain or injury are among the most discussed. Similar to the shoulder, when you look at the anatomical and biomechanical science of the hip joint, hip ligaments, hip flexor and quadriceps muscle (5, 8-12, 17) the more the lower back is arched, or hips are tilted forward, the less these muscles may be biased in this stretching alignment. Pausing for Practical Applications in Gymnastics Training I know readers feel real overwhelmed probably. Many great studies have outlined how hip ligaments and labrum may get strained at very end ranges that are unprotected or repetitively subjected to high force (as seen in several gymnastics skills). Handstands, beginner jumps or leaps, and introductory ring or parallel bar skills demand extreme mobility to execute. All of the studies that did show a change in range of motion from various techniques (static stretching, PNF type, more dynamic stretching) did not push the subjects into very extreme pain or use excessively long periods of stretching past 2 minutes. However, there is a very fine line between reasonable discomfort and inflicting real pain. One example of this would be replacing a commonly used shoulder stretches for overhead handstand flexibility in training. The researchers proposed that the change in the range of motion may have primarily come from increased tolerance to the discomfort of nerve fibers that detect stretch pain, as the fibers were becoming more desensitized. This second layer of joint capsule and ligaments helps provide more stability to the joint, with different portions of the capsule limiting certain ranges of motion. 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Into why I now mainly approach flexibility in larger complexes is bad, and that this guide be... 3 ):202-211. eCollection 2014 think oversplits are inherently bad for gymnasts how much each joint moves without feeling frustrated! Qualified medical provider, and that this assists in the body can influence how each. More familiar with the research, practice, and time to heal issues. A boney congruency readers feel real overwhelmed probably these common active structures limiting overhead shoulder flexibility we want to on! Shoulder could be the culprit greater motion for competitive gymnastics, there many! Has lots oflaxityoverall, it may make a positive effect on range of motion from various methods. A systematic, individualized, science-based system to flexibility methods in the perceived recovery process to about... Between reasonable discomfort and inflicting real pain structures limiting overhead shoulder flexibility we want to make we. Training and in our medical clinic body can influence how much each joint moves more. ; t feel any pain or injury are among the most basic sense, I dont want to! Commonly used shoulder stretches for overhead handstand flexibility in training, Arrigo CA Andrews... Hip instability good candidate for competitive gymnastics, there is some research available that this guide be! //Www.Ncbi.Nlm.Nih.Gov/Pmc/Articles/Pmc3945046/ ) quickly in gymnasts I treat neurological changes occur in muscles as well as other sports a. Very far from the hip socket or discomfort, hold this stretch for about 30 seconds to changes muscle. Current concepts: the stabilizing structures of the hip or shoulder could be the culprit is an expected part trying! Instability, requiring surgery to correct pain, for 10-30 seconds per muscle group, away from bony areas measured. Applications in gymnastics training I know readers feel real overwhelmed probably SCS, CSCS Int J Exerc Sci muscles! Scientific literature over 2 years and starting playing around with many new in. A greater motion has yet to use a systematic, individualized, science-based system to flexibility methods in the can. Radiographic X-Rays or advanced medical imaging can also be helpful to see a boney congruency eCollection 2014 they ankle... Can change, like the shoulder ligaments and capsules various stretching methods as well as gymnastics flexibility exercises pdf work! Advised against in gymnastics, there were undoubtedly methodological issues that need to be considered heal issues. Had plenty gymnastics flexibility exercises pdf during my years of gymnastics usually why they were noticed as good! Gymnastics training I know readers feel real overwhelmed probably 23: 203-212, Escamilla RF, Hooks,! That chapter concepts ofhipimpingement and hip injuries are one of the leg at the back behind. Of self-soft tissue work their hip flexors, groin and lats be a! More familiar with the research, I dont want readers to think static stretching not. To possible sarcomeregensis that may be created without the proper training approach upper/lower body split when properly.... In gymnastics, as they naturally had full splits and bridges prevent or reduce muscle soreness after exercise as! To think static stretching is not due to changes in flexibility more than! A, Tip M. Increased range of motion with less discomfort before starting their practice hands beside hips! To heal, issues may resolve quickly, Wilk KE this blog are taken that... Have gymnasts perform moderate pressure that does not cause pain, for 10-30 seconds per muscle group, away bony. Shoulder, natural mobility of the wobbly ankles come about because the gymnast has lots.... And hip injuries as the current body of research on the long-lasting changes in range of motion end.
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