How can one improve flexibility for gymnastics?
September 30, 2022 | 30,00 EUR | answered by Norbert Sauer
Dear doctor,
I am reaching out to you because as a passionate gymnast, I would like to improve my flexibility. Despite regular training, I feel that I am not able to achieve maximum stretching in many exercises and my flexibility is stagnant at a plateau.
My current situation is as follows: I am 23 years old and have been practicing gymnastics for over ten years. I train several times a week both at the club and at home. However, I often feel that my joints are stiff and I cannot stretch as well in some positions as I would like to. Especially in exercises like splits or handstands, I lack the necessary flexibility.
My concerns are that due to my limited flexibility, I may not be able to reach my full potential as a gymnast and may even have a higher risk of injury. It is also frustrating for me that despite my dedication, I do not see the desired progress.
Therefore, my question to you is: How can I improve my flexibility for gymnastics? Are there specific exercises or stretching routines that can help me become more flexible? What nutrition tips could help make my joints more supple? Should I consider any physiotherapeutic measures as well?
I look forward to your expert advice and thank you in advance for your help.
Best regards,
Wanda Keck
Dear Mrs. Keck,
Thank you for your inquiry regarding improving your flexibility as a gymnast. It's great to hear that you are so passionate about your sport and want to continue to develop. It is quite normal for flexibility to stagnate over time, especially if you have been active for a long time. But don't worry, there are various measures you can take to improve your flexibility.
First and foremost, it is important to incorporate regular stretching into your training. Dynamic stretching before training can warm up the muscles and improve flexibility. Static stretching after training can relax the muscles and increase flexibility. Especially for specific exercises such as splits or handstands, you should perform targeted stretching exercises to stretch the relevant muscle groups.
Furthermore, nutrition plays an important role in flexibility. A balanced diet with enough proteins, vitamins, and minerals can help keep your joints supple. Omega-3 fatty acids from fish or flaxseeds can have anti-inflammatory effects and support the joints. Sufficient hydration is also important to flush the joints properly.
If you do not see progress despite regular training and good nutrition, it may be helpful to consult a physiotherapist. A physiotherapist can show you specific exercises and massages to improve flexibility and help with the rehabilitation of any injuries.
In summary, I recommend incorporating regular stretching into your training, paying attention to a balanced diet, and consulting a physiotherapist if needed. With patience and commitment, you will surely see progress in your flexibility as a gymnast.
I hope these tips help you and wish you continued joy and success in gymnastics.
Sincerely,
Norbert Sauer
