Stretching

Head to Toes Stretch

• Head
  • Side to side
  • Roll around
• Shoulder
  • Grab at elbow in front chest and behind head
• Waist
  • Reach to the side with arm
• Back
  • Bend down and touch floors, grab elbows and side to side and forwards and backwards
• Legs
  • Straddle, reaching for toes, reach forwards
• Wrists
  • Tummy towards ground table, hand and back of hand on floor. rotate wrists together
• Back
  • Plow pose
  • Bridge

Source: Routine developed by me during gymnastics coaching

Psychology and Parasympathetic for Stretching

Source: Correspondence with Amy Dryden and Physiology of long pranayamic breathing: neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system - PubMed

• How your breathing can affect what nervous system is triggered.
• Stretching a particularly tight/sore muscle you may notice your breathe may become short and shallow. This is common but what us happening is your sympathetic (fight-or-flight) nervous system is triggered and your body now has an even harder time relaxing.
• You want your parasympathetic nervous engaged to relax for stretching - digest system.
• Focus plan: Practice conscious breathing will help relax the mind and body during a stretch routine to allow for more effective muscle lengthening. When you notice your breathes are not even, slow down and re-focus.

Tips from Relax Into Stretch

Source: My personal notes from book by Pavel Tsatsouline Relax into stretch : instant flexibility through mastering muscle tension : Tsatsouline, Pavel : Internet Archive

Waiting out the Tension

Get in a comfortably stretched position and patiently stay in it for a few minutes until your muscles relax.

• Increase the stretch. Your muscles will tighten up again. One more time, wait the tension out. Breathe deep and easy. Repeat until you are close to getting spasms.
• You may massage the stretched muscles and/or gently ‘twitch’ them once in a while to help the relaxation process and ease the discomfort.
• The technique of Waiting out the Tension works well only in select stretches that are comfortable enough to stay in for a long time.
• Never use the Waiting out the Tension for forward spine flexion or toe touching type stretches
• Don’t get eager and start forcing the muscle into more stretch.
• Never stretch when you are in a hurry
• Don’t apply the Waiting out the Tension technique to your back.

Relaxation

Focus your intentions on the relaxation of your muscles and mind.

• Appropriate visualizations, for example heat, help relaxation.
• Anxiety and pain reduce flexibility. Reduce them by progressing at a comfortable pace and maximizing the safety of your stretches.
• Consider taking up meditation, the Jacobson’s Progressive Relaxation Technique, or some other relaxation technique from sports psychology and Oriental self-improvement disciplines. The vibration and passive movement drills from Fast & Loose! are awesome.
• Control muscular tension in the face and hands because it reflects overall tension. Literally ‘wipe’ the tension off your face with your palms, slowly and firmly, from top to bottom.

Contrast Breathing

Inhale maximally and tighten up your entire body, especially the muscles you are about to stretch. Think of your body as a fist. Literally making a fist will help.

• Pay attention not to decrease the amount of stretch when you are tightening up!
• Hold your breath—and tension—for a second or so, then suddenly let it all out with a sigh of relief. Let your jaw and shoulders go limp with the rest of your body. Let your fists and face play dead. Turn your whole body into ‘a mentally relaxed fist’.
• The stretch will increase as the involved body parts drop down when the tension is released. Don’t let them drop more than an inch or so at a time, to make your stretches safer.
• With the exception of the forward bending backstretches, you may stay in the relaxed position for awhile before the next contraction.
• Keep repeating the sequence until you can no longer increase your range of motion.
• Don’t hyperventilate, or take in too much air. Compensate for deep breaths by breathing less frequently; hold the ‘no-breath’ for a couple of seconds following each exhalation.
• You can expand your understanding of the pneumo-muscular reflex and the effect of breathing on muscle tension by reading Power to the People!: Russian Strength Secrets for Every American.
• Hold your breath—and tension—for a second or so, then suddenly let it all out with a sigh of relief. Let your jaw and shoulders go limp with the rest of your body . Let your fists and face play dead. Turn your whole body into what Soviet psychologist Dr. Vladimir Levi called ‘a mentally relaxed fist’.

Isometrics

To develop strength-flexibility with isometrics, stretch as far as you can, then flex the stretched muscle. Sounds just like isometric stretching, doesn’t it?

Forced Relaxation

Stretch as far as comfortably possible and contract the muscles you are about to stretch with one to two thirds of your maximum effort.

• Tension should increase gradually and reach its peak by the third or fourth second. Don’t contract the stretched muscles explosively!
• Hold steady, unwavering tension. If you were holding a real weight with the target muscle, the weight would stay put rather than bob up and down.
• Don’t hold your breath, breathe shallow.
• Hold the tension until it becomes unbearable, then release it with a sigh of relief— don’t let the breath get ‘caught’ in your chest as is common for a very stressed out person; let go! —and immediately increase the stretch.
• Understand that ‘immediately’ means ‘without delay’ rather than ‘with quick movement’!
• The duration of the contraction may vary from five seconds to five minutes. Find your sweet spot through trial and error. Start with thirty to sixty second contractions.
• If you have the mental fortitude, keep the tension until your muscles start quivering and finally collapse in exhaustion, unable to contract any longer .
• Use your head (duh!)

Avoid Ligament Stretching

How can you tell if you are stretching a ligament?

If you feel discomfort or pain in the joint, you are probably doing it. For example, your hamstrings meet their tendons a few inches above your knees. If you feel a pull in the back of your knee during a hamstring stretch, obviously you are loading the ligaments and joint capsules rather than stretching your hammies.

The solution is to bend the knee slightly to unload the ligaments and refocus the stretch on the area between your glutes and a hand’s width above your knees.

Stretching Schedule

• 2 days / week isometrics, 2 sets per stretch
• 4 days / week relax into stretches
• Isometrics can substitute for warmup. Only do isometrics if you don’t need coordination for sport later in the day.
• Sequencing:
  • Decompress spine before hip flexors stretching
  • Stretch groin after hip flexors

Splits with Coach Meggin

Tips

Source: Gymnastics Tip #35 Splits - YouTube

Leg Stretch Types

Kneeling lunge stretch

A person in a yoga pose

To learn a front split, start with the kneeling lunge stretch. Performing this stretch often will greatly improve the flexibility in your legs.

• Begin by kneeling on one leg.

• Make sure your front knee doesn’t extend over the toe.

• Square your hips with your back knee flat on the floor.

• Hold your shoulders square, with your hands on the floor for balance.

• Gently stretch your body forward, feeling a nice stretch.

• Hold the stretch for 20 to 30 seconds, without bouncing.

Reverse Lunge Stretch

lunge stretch

Reverse lunge stretch

Include the reverse lunge stretch in your daily stretch routine.

• From the kneeling lunge position, push your weight onto your back leg.

• With the front leg straight, lower your upper body onto your leg.

• Keep the front toe pointed, back leg flat on the floor.

• Use your hands for added support.

Single Leg Stretch

leg stretch

Single leg stretch

The single leg stretch is another stretch used in split training.

• Lie on your back, raising one leg into the air.

• Grasp the lower portion of the elevated leg with both hands.

• Keeping your lower leg slightly bent, gently pull your leg toward your body.

• Use a towel or band to extend your arm reach

• Hold the stretch for 20 to 30 seconds.

Assisted Single Leg Stretch

held stretch

Assisted stretch

Use a friend to make your single leg stretch even better.

• Lie on your back, raising one leg into the air.

• Have a partner grasp the lower portion of your elevated leg.

• Keeping your lower leg slightly bent, have your partner gently push your leg toward your body.

• Hold the stretch for 20 to 30 seconds.

Straddle Split

A person sitting on the floor

Straddle split

Straddle splits are executed by stretching both legs out to the side. Straddle splits are commonly known as side, center or box splits. Achieving a straddle split will make it easier to perform advanced dance steps, including the popular straddle split leap.

Straddle Side Stretch

A person lying on the floor

The best way to train for a straddle split is to stretch in a straddle split position.

• Sit in a straddle position, extending legs as far as you are comfortable.

• Reach toward your right leg with your left arm, stretching your right arm toward your opposite leg.

• Hold the stretch for 20 to 30 seconds.

• Repeat to the left side.

Straddle Center Stretch

straddle stretch

• Sit in a wide straddle position, legs extended as far as comfortable.

• Without bending the knees, reach to the center.

• Stretch as far as you can, maintaining a flat back.

• Try to lay your body on the floor, using your hands as support.

• Hold the stretch for 20 to 30 seconds.

Oversplits

A picture containing wall, person, posing

Oversplits are splits in which one leg is flat on the ground and the other leg is pulled higher. In oversplits, the angle between the legs exceeds 180 degrees. Extreme flexibility is required for oversplits.

• Do not attempt oversplits until you are very comfortable in a full split position.

• Using cubes or some sort of sturdy support, place your body into a split position.

• Try to hold the stretch for a few seconds, being careful not to strain your muscles.

• Oversplits may also be performed by elevating only one leg at a time.

Both Knees Bent Stretch

Knee bent on mat

• From a kneeling position, put one foot in front of you on a mat, step, or other object about a foot or more off the ground.

• Bend your leg to 90 degrees, and place your foot flat on the mat.

• Keeping your hips facing the mat, move your other leg backwards, bending your knee behind you, until you form a “mini split” from knee to knee.

• Push your hips forward as much as possible, working towards 180 degrees from knee to knee.

• Keep your chest up and your hands on your front knee.

• Hold this stretch for 30-60 seconds at a time.

Front Leg Straight Stretch

A picture containing person, person, sport, gymnastics

• From a kneeling position, put one leg up straight in front of you onto the mat.

• Move your body back, so only your heel is on the mat.

• Your back leg should be at a 90 degree angle, and your hips should be “square” – they should be facing the mat, not turned one way or the other.

• Keeping your front leg straight, lean forward as far as possible.

• Hold this stretch for 30-60 seconds at a time.

Both Legs Straight Stretch

A picture containing person, person, sport, female

• From a standing position, put one leg on the mat in front of you.

• Keeping both legs straight and your hips square, lean forward as far as possible.

• Your back foot should be planted on the ground, with your foot straight or turned slightly out.

Full Split

A picture containing person, person, gymnastics

Move to the floor and try a full split. In your split, be sure that:

• Your hips are square with your body. Your torso should be facing straight, not to the side, even if squaring your hips means you can’t go down as far

• Both of your legs are straight, and turned slightly outward

• Your toes are pointed

• Your chest is up, not leaning forward

Beginner Hint

If you aren’t yet flexible enough to do a split with your hands comfortably on the floor, try your split between two objects – mats, springboards (as shown), or even books can give you something to put your hands on. Then you’ll be able to do the stretch without leaning forward with your body.

Square Out Your Split

A picture containing gymnastics, person, person, sport Description automatically generated

To make sure your hips are square, try doing your split against a wall. Your back knee should be almost touching the wall, and your back leg should be bent at a 90 degree angle upward. Be sure that your back foot is pointing straight to the ceiling.

You can also do this stretch with a friend holding your leg and helping you to keep your foot pointing straight up.

Oversplits

A picture containing person, person, gymnastics, female Description automatically generated

If you can already do a square split on the floor, it’s time to put your foot up on a mat. This stretches your legs even further into an oversplit – or a split more than 180 degrees.

For even more of a stretch, do your split between two mats or two springboards.

Over split—take a pillow and place it in front of you. Go into your split and put your front heel on the pillow. Hold this for as long as you can. However, don’t attempt this until you can do your split or are very close to being able to.

Ring Leap Stretch

A collage of a person doing a handstand Description automatically generated with low confidence

Another progression for women is to work towards a ring leap. To do this, arch backwards and bring your back leg up towards your head. A friend can help you with this by pulling on your arms and supporting your leg to help you keep it in position.

Your foot should come towards your head in a straight line, not at an angle (see photo).

Bridge

Do bridge push ups from the head to increase flexibility and strength

A person doing a handstand on the floor Description automatically generated with low confidence

Back Walkover

Source: Gymnastics Stretching for back walkovers from Live Strong (source no longer available)

To execute a back walkover, stand on your left foot with your right leg off the floor. Your right leg should be straight and parallel to the floor. Arch back, placing your hands on the floor as you use your core muscles to pull you over, lifting your left leg off the ground. Move through a handstand position with your legs widely split. In this position, your hands should be directly under your shoulders. Gently place your right foot on the floor and use your core muscles to lift your hands off the floor and stand up. End your back walkover in a scale position with your left leg elevated behind you. It should be straight and parallel to the floor, while your torso remains upright.

Shoulder Stretch

To hit the back bend portion of a back walkover, you need flexibility in your shoulders. Stretch them in a doorway. Place your left hand as high on the door frame as you can reach. Rest your right hand on your hip. Keeping your left arm straight, take a few steps, and lean forward a little to deepen the stretch to your shoulder. Hold the stretch for 30 seconds before switching to the other side. Repeat this stretch three times on each side.

Back Stretch

A back walkover requires a significant arching of your back. Stretch your back and abdominal muscles for this arched position by lying face down on the floor. Put your hands directly under your shoulders. Straighten your arms, lifting your torso off the floor and arching your back. Do not tip your head back or arch your neck at all. Press your hip bones toward the floor, as you feel the stretch in your abdominal muscles and your back. Hold the position for 30 seconds. Do the stretch three times.

Thigh Stretch

Tightness in the front of your thighs will make it difficult for you to do a back walkover. Stretch these muscles by standing with one hand resting lightly on a wall. Transfer your weight into your left leg and lift your right foot off the floor. Grab the front of your right foot with your right hand. Avoid grabbing your toes or ankle. Pull your right foot into your rear end, making sure your knee is pointing straight at the ground. Hold the stretch for 30 seconds. Switch to stretch your left thigh. Repeat a total of three times on each leg.

See Also

• Health
• Sport
• Sport workout with light stretch