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Flex Your Way to Success: A Guide to Improving Your Gymnastics Flexibility at Home

Are you ready to take your gymnastics skills to the next level? Well, then it's time to stretch those muscles and become more flexible! Don't worry; it's not as daunting as it sounds. In fact, with a bit of guidance and determination, you'll be amazed at how much you can improve your flexibility and skills.

First things first, let's start with some tips on how to increase your flexibility in gymnastics. According to Shift Movement Science, there are a few key things you should keep in mind. First, you need to know the difference between passive and active flexibility. Passive flexibility is the range of motion that your joints can achieve with the help of an external force, while active flexibility is the range of motion that your muscles can achieve on their own. Both are important in gymnastics, so make sure to work on both!

Another tip is to focus on your hip flexors, hamstrings, and shoulders as they are the areas that are most commonly tight in gymnasts. Be sure to stretch these areas regularly and consistently to see the best results.

Now that you know how to increase your flexibility let's dive into some exercises that you can do at home to improve your gymnastics skills.  These are exercises that you can do with minimal equipment, making it easy to work on your skills from the comfort of your own home.



Here are some flexibility exercises you can try at home to improve your gymnastics skills:

  1. Split Stretches: Sit on the ground with one leg straight in front of you and the other leg extended behind you in a split position. Alternate between leaning forward over your front leg, and then bending  backward toward your back leg. Make sure to keep your legs nice and straight. Work up to going past 180 degrees by placing a block under one or both feet. Eventually, you might even be able to use a chair! Repeat on the other side.
  2. Pike Stretch: Sit on the ground with your legs straight in front of you and reach forward to touch your toes, and your nose to your knees. Hold this stretch for at least 30 seconds, making sure to keep your back as straight as possible, your knees stretched, your shoulders relaxed, and your core engaged.
  3. Shoulder Stretches: Stand and interlace your hands behind your back, then fold forward letting your hands come as close to the ground as possible.
  4. Butterfly Stretch: Sit on the ground with the soles of your feet together and your knees bent out to the sides. Hold onto your ankles and gently push your knees towards the ground to stretch your inner thigh muscles. If you don't feel a stretch here you can fold your body over your legs.
  5. Backbend: Try this one with a partner! Start on your belly with your partner standing behind you. Press yourself up to a backbend, then grab the hands of your partner and have them pull your arms gently up and back on a diagonal, so that your chest and shoulders open and you go deeper into your backbend.


Remember to always warm up before stretching and to never push yourself beyond your limits. With regular practice and consistency, these flexibility exercises will help you improve your gymnastics skills and reach new levels of performance!


How Dancina Can Help!

When it comes to gymnastics, having the right gear can make all the difference in your performance. That's where Dancina comes in. Our gymnastics wear is designed with both style and comfort in mind, making it the perfect choice for budding gymnasts. Not only will you look and feel the part in our stylish and on-trend designs, but you'll also be super comfortable thanks to our high-quality materials and attention to detail. Whether you're looking for leotards, shorts, or biketards, Dancina has everything you need to take your gymnastics skills to the next level while feeling confident and comfortable in your gear.






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