Not to mention their flat feet may cause those same outside ankle structures that may be inflammed/damaged to get re-irritated when impinged upon. Many structures in the body can influence how much each joint moves. Returning to the analogy of a shirt sleeve, more naturally mobile athletes (gymnasts, baseball players) usually have a baggier shirt sleeve. Regular Stretch does not increase muscle extensibility: a randomized control trial. They can easily perform flexibility drills, achieve tumbling or bar lines, create basic gymnastics shapes and proceed through lower-level skills. This creates a huge range of mobility for the shoulder joint, but in exchange for inherently less stability. 0, pp. 2011. The effects of myofascial release with foam rolling on performance. The muscles of the shoulder blade and upper back are often not nearly as developed as the chest and underarm muscles mentioned above. I will get a bit nerdy outlining the mechanisms, but then I will offer a practical application type summary for people to apply in training. Lets dive into some safer and more science-supported methods. 2016. If you are more curious about learning the medical side of hip injuries in hyper-flexible athletes, I highly recommend reading these articles. Your foot of the leg at the front should lay flat. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Strength and Conditioning for Sports Performance. As a result, gymnastic branch-specific stretching exercises increase the balance and flexibility parameters in a positive way; it is thought that the longer duration of training programs will. This natural selection type introduction to gymnastics presents an essential background foundational concept of flexibility training. 2014 Jun;29(6):636-42. doi: 10.1016/j. CEO/Founder of SHIFT Movement Science. That same drill may cause significant pain and limited motion in another gymnast who has very retroverted or less shallow hip joints. We must remember Dr. Sands advice to view flexibility not as a static quality, but as a dynamic quality that incorporates strength, power, and control. Register for the SHIFT Gymnastics Newsletter for Email Download Link. Lastly and most importantly, this complex approach tends to create much more engagement from gymnasts, as the longer static holding of flexibility can be very prolonged and monotonous. They ended up finding changes in range of motion for both groups, with more changes to the muscle tendon stiffness in the Hold Relax group. When you combine these three areas, along with the already discussed points about not having the best science behind flexibility methods to stress muscular tissue and spare joint capsules, it certainly makes sense why gymnasts may struggle with their flexibility. Although its purely anecdotal, I have consulted with cases where x rays show a very similar phenomenon in gymnasts doing oversplits while getting hip xrays. Theankle joint is very far from the hip socket. (30-34). Readers are encouraged to only operate within their scope of practice. I more hope to highlight that assuming ongoing pain reports are no big deal and can be trained through, rather than thinking critically about the situation, can be very problematic. Phys Ther. significant difference (p > .05). There are usually large groups of people warming up, a limited amount of space, and a limited amount of time. I will offer basic concepts from them in the coming paragraphs as it relates to injuries but cant stress enough how valuable the articles or textbooks mentioned were to me over the past five years. Unfortunately, I feel the load at the end of the limb may contributemore tothe forceful hip impingement, and also contribute more to the fulcrum based instability/subluxation stretching the soft tissue and possibly irritating the hip joint. Dynamic flexibility is often the focus during warm-up exercises. If you took the time to read through everything, a major kudos to you. J Athl Training 35(3):278285, 2000. PLOS, 2012, 7(10): 1-10, Kubo K., Kanehisa H., Fukunaga, T. Effect of stretching training on the viscoelastic properties of human tendon stiffness in vivo. 2018 Feb;48(2):299-325. doi: 10.1007/s40279-017-0797-9. (Image credit: Unknown) Sit on the floor with straight legs at about 90 apart. However, as noted in earlier chapters their natural hypermobility can be an area of caution. Tissues most commonly targeted are the latissimus dorsi, teres major, and pec muscles. . Other researchers combat these ideas and say that effects locally in the muscle like water hydration levels, changes in the viscoelasticity of muscles, and even interesting ideas down to stem cell changes within tendinous structures may be factors. As it also highlights, there may be changes in the tissue over time, as well as neurological changes, There are times after a hard training session or light training day where I will have gymnasts perform a whole body soft tissue session and follow it up with more passive stretching. An Acute Bout of Self-Myofascial Release in the Form of Foam Rolling Improves Performance Testing. Please keep in mind that application of this material is a personal choice, and in no way is the author responsible for those choices. It canhelp to lower their injury risk for another ankle sprain, but it also can help their performance by increasing single leg and double leg landings/jumps etc. A huge areathat this problem impacts is proper squatting, landing, and force distribution abilities during gymnastics One of the biggest things I find in gymnasts is that most of their overhead deep squat performance was pretty rough all around. I think there are not yet studied boney adaptations to the hip joints of gymnasts when correctly performed and consistent stretching occurs in younger years. Itmay cause irritation to the impinged tissue, but also excessive strain to soft tissue and the hip ligaments/capsule that are being stretched with the instability. The Gymnastics Flexibility Guide Cutting edge soft tissue, strength, and active flexibility techniques for splits, handstands, and shapes Practical traditional stretching methods combined with latest scientific research Techniques for increasing flexibility, and making changes transfer to gymnastics skills Send Me the Flexibility Guide! These structures and systems tend to have much more potential to change through training. Some degree of abnormal hip bone motion may be needed for success in aesthetic sports. (17) In one situation, the gymnast may have lots of hip and toe rotation out but may not have any motion of toes in.. Also, you must remember that immediately following the warm-up genetically go to an event has very high forces. Sports Health: A Multidisciplinary Approach April 23, 2014, Shibata, K.R., Matsuda, S. & Safran, M.R. I feel this issue comes up during fast dynamic movements like jumps, kicking drills, leaping, running, mens pommel work, and so on. 2014 Jan;28(1):61-8. doi: 10.1519/JSC.0b013e3182956569, Peacock CA, et al. The glute muscles, deep hip rotators, other surrounding hip muscles, and core are essential for hip safety and performance. 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. To protect the gymnasts in our care and to protect ourselves against possible allegations of poor practice, coaches must carefully consider their . 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. 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. Its not that these are bad, but there needs to be equal amount of hamstring, glute, and deep hip external rotator work as well. Knee Surg Sports Traumatol Arthrosc. Just as with the warm-up concept above, it is only one piece of the bigger puzzle to increasing shoulder or hip flexibility long term. They review an abundance of research studies like the two noted above, dissecting the results and validity to offer thoughts on what stretching does to muscular tissue. 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. 2014 Jan; 46(1): 131-14. For choreography or specific drills this may be very appropriate. I recommend athletes start with light soft tissue prep or individual areas of focus before practice, then do a joint based preparation, followed by some light cardio to increase metabolic temperature and heart rate, and then do a full dynamic warm-up. Click here to read our full privacy policy. Research in the last decade has been very insightful to learn about certain ligaments and capsule areas that aid in preventing the ball of the shoulder from moving outside the joint and subluxing. 2009. Get in the low lunge position with the knee of the leg at the back touching the floor. And Im not off the hook here. Lats, Teres Major, Pec Major and Minor, Thoracic Spine, etc. The hip socket being overly shallow is referred to as dysplasia. Some gymnasts with dysplasia or hypermobile hip capsules never have pain, but some are so far on the continuum of too excessive mobility that it leads to instability and injury. It may very well be a minor strain. Speaking beyond the research on this idea, I think light soft tissue work and static stretching may have the most impact on blood flow or lymphatic drainage. The larger changes related to global training design, may be more involved. However, they may have a more serious underlying issue such as ligament, capsule, the joint or labral damage that are frankly a big deal. Surrounding the ball and socket of the shoulder is something called the joint capsule as well as ligaments. While some of it was helpful, I found that the majority of it was based on anecdotal evidence, and did not have a really solid grounding in the science of anatomy, physiology, medicine, or strength and conditioning. Here are 8 gymnastics exercises that will help improve your flexibility: Pike stretch The pike stretch is great for improving your upper body flexibility. As far as specific flexibility circuits, those I feel are the best times to truly make positive increases in joint flexibility. Alongside this, there is a lot of confusion or misunderstandings about what happens when gymnasts stretch, why it helps increase range of motion, how much stretching is suggested as beneficial to improve flexibility, and how to make changes show up in skills. I typically have gymnasts perform moderate pressure that does not cause pain, for 10-30 seconds per muscle group, away from bony areas. Many people say how easy their jumps and skills feel after taking them off, but I think this is a short-lived neurological trick that may not have the best long term carry over. Take them to a qualified medical professional for an assessment. 2) change the hamstring muscle extensibility. Right and Left Leg Split on Line Most healthcare providers that I have talked with feel the major benefits of self-soft tissue work are increasing blood flow and allowing muscle relaxation. The thought process is that by following the anatomy of the shoulder joint and latissimus dorsi, teres major, and pec musculature 62-64, this version of an overhead flexibility drill biases stretching the soft tissue that needs attention and takes the pressure of the often already hypermobile shoulder ligaments. 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. Stand tall with your feet hip-width apart, knees slightly bent, arms by your sides. They also tend to have excessively mobile hip capsules, similar to the shoulder. 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. The hip stretch routine below is a sequence of exercises designed to help you overcome the most common restrictions so that you can start moving the way you want and need to. As mentioned we have to be cautious not to overtax their already hypermobile hip capsules and ligaments during flexibility training. Again, as presented by Beardsley and Skarbot, Self-Myofascial release does not appear to impede athletic performance acutely or in the short term. I do not mean to suggest that this shoulder stretch will cause injury in a gymnast and should never be used. I feel gymnasts should be doing regular soft tissue care routine to combat excessive stiffness that may negatively impact flexibility. Even if a young athlete does fall into the category of being not naturally hypermobile but powerful, we still should gravitate away from putting excessive stress on the passive structures like bones, joint capsules, and ligaments. I generally recommend that not stretch have more intensity than a 3 or 4 out of 10 (0 is no discomfort, 10 is extreme discomfort). The shoulder joint itself can be thought about as a golf ball sitting on a tee. The Relationship Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. I do not mean to imply that every report of pain should be panicked over, and that simple muscular strains are not a common occurrence. Surgical tubing also works, but again the tubing needs to be quite stiff. This is where things start to get important. I meet many well-intentioned gymnastics coaches and parents who are simply looking for an easy to use, but scientifically-backed flexibility program to help the gymnasts they know to increase their flexibility, reduce the risk of injury, and increase their performance. Elastic band kick drills, needle kicks, PNF techniques Front Splits. Herbert RD1, de Noronha M. Stretching to prevent or reduce muscle soreness after exercise. The aim of this study was to review the tests used to measure flexibility in gymnastic disciplines. And lastly, passive or active flexibility exercises alone will not have a substantial impact on the nervous system to change movement, build strength, or correct technique. 2016. Second Edition, 2009. I am not responsible or liable for any negative consequences that come from applying the ideas below. In simpler terms, I think that ankle weights make the skill very different compared to just the weight of the leg, and dont accurately represent/have transferred to nonweighted leaps. By using a variety of drills that include the basic movements (hip extension, shoulder flexion with rotation, etc.) They also are usually subject to 100s of squats, squat jumps, and leg tigthening exercises per week. A rolled ankle or inversion sprain is definitely among the most common for gymnasts. Simultaneously, draw the foot at the back further behind you. This is an expected part of trying to gain flexibility, to a certain degree. Its important that gymnasts have their thoracic mobility screened to see if its an issue, which I can share more in-depth during the circuit sections. I feel extreme passive stretching like these movements really serve little help in the process of safely getting shoulder flexibility. However, we need to understand that forcefully pushing oversplits, not being open to learning basic anatomy, or ignoring serious pain complaints from gymnasts is not tolerable. 2) change tissue properties of the calf muscle. The reality of the human body is that there are hundreds of factors related to anatomy that can influence a gymnasts level of flexibility. My best recommendation is that people become more familiar with the research, practice, and use of self-soft tissue work. Meyers CA., et al. Its important to recognize that the range of motion a gymnasts hip, shoulder, or other joints display are directly related to their underlying anatomy. The analogy I use with people from a coaching background is to compare it to the giant swing and the necessary components to complete the skill. The same argument can be made for the hips of gymnasts. Without this knowledge, it is impossible to know whether reported discomfort during stretching is a safe and expected result or an unsafe atypical response. The on-going process of training will include the development of strength, co-ordination, spatial awareness and the core gymnastics movement skills which are the foundation upon which high level and good quality gymnastics are based. If the gymnast is already hanging out in a down and in position, they are predisposing themselves to continuously catch their over and over, leading to the re-occuring injury part mentioned above. From looking at self- myofascial release and manual therapy literature reviews, this is thought to be through changes in perceived soreness, neurological relaxation, and possibly blood flow / water content shifting within the muscle. 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. If you are not into that and are just looking for a particular area of the body without the geeky stuff, please click the table of contents below to jump to a certain section. 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. Like in the shoulder, natural mobility of the hip allows them to move through a greater motion. Do each stretching exercise at least 4 times each session. Picture 3 is a lat stretch where the athlete sits Before you apply new flexibility ideas, take a step back and consider the scientific rationale behind them. Healey KC, et al. This often happens when the gymnast is working one legged leaps or jumps, takes off for a skill off balance, or lands with their weight more onto one leg. 2015; 23: 203-212, Escamilla RF, Hooks TR, Wilk KE. Draovitch P, Edelstein J, Kelly BT. Especially in gymnasts, the changes in sensitivity of nerves that transmit pain, and also reductions in stretch reflexes likely are the main mechanisms. So, what are some solutions to maybe moving away from aggressive stretching/ankle weights but still developing beast like leaps/jumps? (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. Warning: A non-numeric value encountered in /nfs/c05/h01/mnt/75057/domains/accelprotech.com/html/wp-content/themes/Divi/functions.php on line 5752 J Hip Preserv Surg (2015) 2 (2):123-135.doi: 10.1093/jhps/hnv017. In this sport, training should be very constant since flexibility and coordination must be improved. I feel this may not only foster more compensation, but it may create overload based injuries to muscles and tendons in conjunction with the principles above. I strongly feel that gymnasts must earn the right to do over splits and must be mature enough to do them safely. Splits on line, back to wall overhead shoulder motion, crab position for a male gymnast to assess parallel bars and pommel flexibility Self-Soft Tissue Work, Soft Tissue Prep If you don't feel any pain or discomfort, hold this stretch for about 30 seconds. I know some coaches worry that excessive static stretching or foam rolling before training may negatively impact strength or power output, based on concerns or some research findings. 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. As I mentioned above, research does support specific stretching and soft tissue work, but as one piece to a larger program. Rainman, Thornburg. For one, proper movement assessments are rarely done before these large flexibility sessions. Journal of Bodywork and Movement Therapies, 2004. The twenty-five individuals in the experimental group stretched their calves in a standard protocol four sets of thirty-second calf stretches to the point of tolerable discomfort, five days per week, for six weeks. It will be much less explanation, and more just videos and examples on how to help. Three-Dimensional Mathematical Model for Deformation of Human Fasciae in Manual Therapy. Eccentric training and static stretching improve hamstring flexibility of high school males. The strips are cut in sections approximately 5'6" in length (approximately 170cm). Beardsley C, Skarabot J. Although research is conflicting, self soft tissue care as is seen with foam rolling and other tools may have a role in reducing perceived soreness and increasing blood flow to muscles. This concept simply means the passive structures like the ligaments or joint capsules tend to be already very lax and they naturally may have much less stiffness throughout their body. I hope that this guide can be a place for everyone in gymnastics to find some useful information without feeling so frustrated and overwhelmed. (36-38). For a giant to be technically sound, many sub components must be present. Clinics in Sports Medicine July 2016Volume 35, Issue 3, Pages 435-447, Weber, et al. This is associated with hyperextended knees and hyperextended elbows. There are many reasons, and I put together this video highlighting how to look for some of the most common ones. Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. Increasing muscle extensibility: a matter of increasing length or modifying sensation? The average quality of studies included in this section of the review was slightly higher than the average qualities of the studies in the review overall. If the ligaments and joint capsules are already hypermobile, and have trouble dealing with high force, and then we add more laxity to them over time, we are likely asking for disaster regarding instability- based shoulder and hip injuries. [Epub ahead of print] Read this study here https://www.ncbi.nlm.nih.gov/pubmed/29506306. It goes into much more depth than I will in this blog post. Gymnastics at Home Worksheets- Static Flexibility Before you start you'll need: - A wooden spoon - A sofa/ seat - Some cushions - A wall/ closed door If you need to improve your flexibility in a certain area then the exercises in this worksheet will help with ideas of how to practice safety at home. For me, it takes a minimal amount of time and does not seem to have too many negative effects when correctly implemented. Beam, Parallel Bar, High Bar Technique Drills for Handstands of Behind the back motions (male gymnasts), When this circuit approach is done with an idea of consistency over intensity, followed by proper gymnastics technique or strength programming, I think it has a substantial effect on long-lasting. Understanding multidirectional instability of the shoulder. The ligaments and joint capsule, along with the alignment of the ball on the socket, create what is known as the passive structures or stabilizers. Out of all the things I have seen in flexibility methods for gymnastics, the one that drives me the most insane is pushing knees into extension during splits or pikes. Reference below Microinstabilit of the hip, does it exist?. Riboh JC, et al. The bones themselves, and the shape/fit of these bones is often referred to as the first layer of the shoulder joint. A better option would be first to modify the amount of pull up or rope climb volume these athletes do, and instead replace those exercises with more horizontal pulling type motions to help create balance. Although there is a lot of research and textbook chapters written on these concepts (38-40), I have found that a multi step warm-up seems to be the best approach for this goal. This is typically why these gymnasts from a young age enjoy recreational gymnastics. we can attempt to make more progress over time. Remember we want to focus on the active muscular tissue, not the passive ligament or joint capsule tissue. You can see a video of our entire warm up here. John Wiley & Sons: Oxford. In Jeffreys I., Moody J. This shallower hip socket, and natural hypermobility, creates a situation where the gymnast cannot afford to have limited dynamic structures for protection. 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. 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. There is also a very fine line between stretching the correct active structure to see improvement and overly stressing the incorrect passive structure to cause injury. The anatomy and theory, as well as some of the joint based material for this blog are taken from that chapter. Sometimes in such a high force sport, these bumps and bruises are inevitable. This becomes more important as the athlete gets older, starts training higher-level skills, or are spending more hours per week in the gym. If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. Cordasco FA. 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. Journal of Strength and Conditioning Research, 2012; 26(8) 2119 2129. Corrective exercises consist of stretches that improve chest and lat flexibility (fig. Amplitude - refers to the fullness of the movement with respect to flexibility stretch, and height Apparatus - one of the five pieces of hand-held equipment used in rhythmic gymnastics. Gently warming up the muscles is a safe way to begin activity and prepare you for advanced . Hip Arhtroscopy and Hip Joint Preservation Surgery. We do not want to excessively relax the muscular tissue and increase lots of joint motion before we then subject them to extremely high forces. It was also outlined that total time spent stretching per week was more important than total time spent stretching per session. However, there is a very fine line between reasonable discomfort and inflicting real pain. I dove headfirst into the scientific literature over 2 years and starting playing around with many new methods in the gym and clinic. Beam, Parallel Bar, High Bar Technique Drills Involving Splits (2 ed., pp. Place your hands beside your hips on either side. Im glad you asked! Attempting to apply one general stretching exercise that a naturally mobile gymnast showed in a presentation may cause some serious problems for such a gymnast. Place your left arm across your chest to the right side. In a study by Zollner et al (17), the researchers looked more at changes in muscle tissue when chronic stretching was used in simulated animal models. Although these traditional training methods can yield short-term benefits and may help increase an athletes awareness of body position, problems clearly exist with this model. Nakamura M., et al. Importantly enough, following a review of the literature, it was outlined that the combination of appropriate self-myofascial release and targeted static stretching may yield the most beneficial gains to acute changes in flexibility. The athlete is encouraged to round their upper back to create upper back flexion. Success in aesthetic sports does it exist?, does it exist? by your sides be not. Outlined that total time spent stretching per week components must be mature enough to do over Splits must... Been conflicting research on the active muscular tissue, not the passive ligament joint! 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