This may be one reason why so many gymnasts say their hips hurt when they do jumpingdrills, running, or skillswith ankle weights on. My best recommendation is that people become more familiar with the research, practice, and use of self-soft tissue work. Given all of this, instead of doing twenty to thirty minutes of only stretching exercises, I now feel working in a complex type format is the most beneficial approach. Without an in-depth medical background to understand human anatomy, the risk to reward ratio of trying to stretch ligaments and joint capsules are incredibly high. Clinics in Sports Medicine July 2016Volume 35, Issue 3, Pages 435-447, Weber, et al. Many also claim that it helps them move in a larger range of motion with less discomfort before starting their practice. 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. For choreography or specific drills this may be very appropriate. They say not to worry about it, and that this is something that can be trained through. I think this is especially true in those with natural hyperflexiblehip joints who are not fully developed andlack hip strength. The search was conducted on PubMed, WOS, Scopus, Sport Discus and Google Scholar databases, and . Curr Sports Med Rep. 2018 Nov; 17(11), Macdonald GZ, et al. (3). That said, there are certainly changes in muscle stiffness, as well as the length of a muscle, again when appropriately used stretching methods are used. My thoughts on hip mobility and why we choose certain exercises closely echo my thoughts on shoulder mobility, and I again will not go into much depth as this was covered in an earlier chapter. 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. These structures and systems tend to have much more potential to change through training. Even if you jumped around for bits and pieces, I hope you found them helpful. (36-38). A growing body of research refutes these mechanical theories, suggesting instead that in subjects who are asymptomatic, increases in muscle extensibility observed immediately after a single stretching session, and after short-term (3-8 week) stretching regimes are predominantly due to modification in subjects sensation. (18). Glide the foot at the front, pointing your toes. Optimal Management of Shoulder Impingement Syndrome. They concluded, that both Hold Relax Stretching and Static Stretching can increase end range of motion, which may be because of the decreases in muscle stiffness and modified stretch tolerance during the stretch application. Take them to a qualified medical professional for an assessment. These ligaments more specifically are the medial and lateral arms of the iliofemoral ligament and the pubofemoral ligament. It was found that thirty minutes of supervised hamstring stretching to the point of discomfort, five days per week for six weeks improved overall range of motion but did not increase the muscle extensibility. This would suggest that with significant immobilization or time spent in prolonged tension, sarcomeregensis may occur within the muscles. Recently many gymnasts are reporting to have hip flexor strains that they push through. 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 95 97 In theory, it incorporates not only neural encoding but also motor skill acquisition and deliberate practice. By this I mean those based on a proper assessment, that does not induce excessive pain, that has a consistency over intensity mindset, and uses stretching as once piece of a larger program for 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. Exhale as you bend forward at the hips, lowering your head toward the floor while keeping your head, neck, and. And Im not off the hook here. I do not feel they working as intended to address the true problem of muscular soft tissue stiffness. 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. With this said, lets review some basic anatomy. Dave We want to make sure we are not over-stretching or overstressing passive structures like the shoulder ligaments and capsules. This site is oriented to my opinions and thoughts regarding the subject matter. Glutes, Deep Hip Rotators, Core, etc. Other more naturally stiff individuals who excel in other sports may have a tighter shirt sleeve. This is an expected part of trying to gain flexibility, to a certain degree. The muscles of the shoulder blade and upper back are often not nearly as developed as the chest and underarm muscles mentioned above. It appears that a combination of mechanical factors (18, 25, 27-29), as well as neurological factors (18-21, 24, 25-26)), are reasons behind why regular stretching increases range of motion. There are a handful of topics that are regularly at the center of conversation within the sport of gymnastics. If the exercises above are biasing stress on joint capsules and ligaments more so than the lat, teres major, and pec muscles, we should look for an alternative solution. 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. 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. In this setting, we are looking to ramp down the body and assist in recovery (known as facilitating parasympathetic tone). It only takes one bad landing for the gymnast to suffer a major and possibly career ending injury. Place your hands beside your hips on either side. Just as with the sleeve of a shirt, depending on where your arm is in space, different parts of the shirt sleeve are more taught. I see many shoulder stretches, and hip stretches that I feel are putting a crazy amount of stress on joint capsules and ligaments. It provides full guides for male and female gymnasts to use. Straddle Split on Line, kneeling lunge test at wall for Dorsiflexion (wow this video is old! As a healthcare provider, I regularly perform manual therapy to help with injuries based off a full medical assessment. 2015. The larger changes related to global training design, may be more involved. I call them 10 Minute Gymnastics Flexibility Circuits. 2012 May;40(2):8793. doi: 10.3810/psm.2012.05.1968. For a giant to be technically sound, many sub components must be present. Remember, you can download the entire chapter on flexibility, the 10-minute flexibility guides, or the pre-hab guide here. J Bodyw Mov Ther. For that reason, I typically approach the warm-up is getting the body ready for the training session. Flexibility is frequently included in talent identification and screening measures for gymnasts, divers, and dancers (2, 10, 11, 16, 20, 21). 2014 Jul 1;7(3):202-211. eCollection 2014. In Cardinale M, Newton R, Nosaka K,Strength and Conditioning: Biological Principles and Practical Applications. This will help them continue to get the strength training effect but wont continue to perpetuate their overhead mobility issue. Int J Exerc Sci. Gymnasts practice up to 30 hours a week and have regiments full of conditioning and exercises. 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. After having various conversations about flexibility with people in the gymnastics community, the safety of training over splits is typically the biggest question. This stretching exercise improves strength, stability and flexibility of the entire body. Am J Sports Med 2011 39: 85S. Third, on an even geekier motor control point I think the use of external loading far away at the ankle joint greatly distorts the movement pattern the brain is trying to adopt neurologically. Coaches notice their flexibility or ability to perform lower-level skills well. Its not that these are bad, but there needs to be equal amount of hamstring, glute, and deep hip external rotator work as well. For the most part, these structures cannot change too much unless surgery of some nature is performed, or through adaptation across many years as is seen when children grow or participate in overhead throwing sports from a young age. Alistair MM, Saran MR. Micro instability of the hip-it does exist etiology, diagnosis and treatment. It uses either a floor bar or the other arm version to bias external rotation of the shoulder. Forcing a split down into extreme ranges of an oversplit without a proper assessment behind it, asking a gymnast to perform over splits when they are not even close to a split on flat ground, or blindly pushing someone down just to be tough, is most definitely dangerous. The subjects were adult, the stretching methods and outcomes may have some validity errors, and the difference in natural hypermobility or anatomy were not discussed. This can be repeated with the hands in an under grip to bias the muscular soft tissue of lats/teres major, can be repeated with the hands on top of each other to mimic beam for female gymnasts, and can be repeated in eagle grip for those gymnasts who perform these skills. However, this requires very specialized medical training and must be performed by a healthcare provider who is competent. For me, it takes a minimal amount of time and does not seem to have too many negative effects when correctly implemented. Naturally tall kids may do well in sports like basketball or volleyball. A huge issue related to local ankle problems and also up the chain issues in gymnasts is the large imbalance that develops between the toes down motion (plantar flexion) and Toes up motion (dorsiflexion). By understanding these concepts, people in the gymnastics community can save a significant amount of time while also reducing the risk of injury during flexibility training. Healey KC, et al. 2007 Oct 17;(4):CD004577. 2016. Sadly, many young gymnasts are requiring hip surgery, or are retiring due to hip injuries of this nature. The golf ball (ball of the upper arm bone or humerus) is inherently larger than the tee (socket of the shoulder or glenoid fossa). The ability of the good quality gymnastics are based. 2013l 8(5) 601 616, Hart E., et al. doi:10.1007/s00167-016-4342-4, Kalisvaart MM, Safran MR. Microinstability of the hip-it does exist: etiology, diagnosis, and treatment. J Am Osteopath Association. (1, 3, 5, 8-9, 15-16). The most popular thought process is that we are affecting resting muscle tone, possibly increasing blood flow, perhaps changing the amount of water hydration level within the muscle or are offering a competitive neurological stimulus for muscle soreness. Phys Sportsmed. If better flexibility, strength, and soft tissue care was used, I feel a lot of this could be avoided. Tumbl Trak Athlete Wellness and Recovery Kit, Front splits, straddle splits, handstands and pommel horse/parallel bar flexibility, Downloadable checklists to use at practice, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4295707/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322373/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945046/, https://www.ncbi.nlm.nih.gov/pubmed/26944667, https://shiftmovementscience.com/wp-content/uploads/2016/08/Book-Cover.jpg, The Ultimate Gymnastics Flexibility Guide, Tom Meadows on Developing Elite Male Gymnasts and His Best Coaching Advice, Helping Gymnastics Coaches Stay Happy In The Gym and Change Their Cultures. Although its not as common as the hip and shoulder post, I still have seen it quite a few times when in gyms. Pausing for Practical Applications in Gymnastics Training I know readers feel real overwhelmed probably. With this mobility comes the huge need to be strong, have very good technique, and have exceptional muscular stability. 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. Background Anatomy and Understanding Hypermobility, Beightons Testing and Links to Capsular Laxity. It is one of the fastest ways to increase injury risk over time and stall progress in skill progression. Hip Instability: Current Concepts and Treatment. 2014 Jan; 46(1): 131-14. The issue is more about, The lack of assessments being used before and after stretching, The lack of flexibility exercises that target active muscular structures (muscles and tendons) over passive structures (ligaments and joint capsules), The lack of a consistency over intensity mindset that is supported by research, and also avoids aggressive techniques that may cause injury, The lack of individuality and specificity being used based on a gymnasts individual issue, The lack of stretching being used as one small piece for the overall flexibility approach that carries changes in range of motion to actual skills, The current body of research on stretching suggests that, Changes in the nervous system are likely the main reason why stretching overtime increases range of motion (changing stretch reflex, changing perception of discomfort, desensitization of specific nerves), Changes in the muscle or tendon tissue itself also likely occur (change in number of sarcomeres, length of sarcomeres, amount of stiffness in muscle tissue). Do each stretching exercise at least 4 times each session. It is a physical activity that can be developed professionally, but can also be practiced generally for recreation or as a personal exercise routine. Doing slider crawls are a great core training replacement to reduce some of the leg lifts that may be creating ongoing headaches with limited split flexibility. The reality of the human body is that there are hundreds of factors related to anatomy that can influence a gymnasts level of flexibility. In the short term, these smaller flare-ups of pain may not create huge issues. I suggest these to outline the complexity of the human body, in hopes that people are more cautious in some flexibility decisions they make. Gymnastics training itself may create a position where a gymnast acquired more hypermobility with jumping/lading forces but also the large emphasis on mobility. (Image credit: Unknown) Sit on the floor with straight legs at about 90 apart. (10), In another study by Konrad (10), twenty-five adult individuals were compared to twenty-four adult individuals in a control group to see if a six-week calf stretching program would. 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). 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 feel this naturally occurs over time but is amplified when stretching methods are misguided. J Hip Preserv Surg (2015) 2 (2):123-135.doi: 10.1093/jhps/hnv017. This is where things start to get important. Examination, treatment, intervention, and rehabilitation for athletes should only be performed by a licensed medical professional. I feel gymnasts should be doing regular soft tissue care routine to combat excessive stiffness that may negatively impact flexibility. John Wiley & Sons: Oxford. Effects of self myofascial release: A systematic review. I agree that research is conflicting on the theoretical mechanisms and effects of soft tissue work, but it seems to be making some positive effect that supports its use. A systematic review. They explain that the short-term effects often seen from stretching must be supported by other qualities of athleticism. Naturally, fast kids may do well in soccer or track and field. 2010;90:438 449. The research definitely leans towards changes in the nervous system being the primary reason, especially in the short term. With this concept of overuse muscular stiffness in mind, I want to pause for a critical point. Zollner AM., et al. Other methods of stretching like active flexibility, and PNF stretching, are certainly effective for increasing range of motion. 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). Good or Bad? They also represent layer two of the shoulder joint. Journal of Hip Preservation Surgery Vol. Hold this position without touching your legs for as long as you can. The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Effect of Stretch Frequency and Sex on the Rate and Gain and Rate of Loss in Muscle Flexibility During a Hamstring Stretching Program: A Randomized Single-Blind Longitudinal Study. The main way people approach increasing the flexibility of the active structures is through regular stretching. Lets dive into some safer and more science-supported methods. 2018. The bones themselves, and the shape/fit of these bones is often referred to as the first layer of the shoulder joint. Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. We must educate ourselves on what components go into a full handstand or split positions, then be able to reverse engineer why a gymnast is struggling. The farther the loadis away from the joint, the more force it will haveon it. It can be accomplished through an addition by subtraction type approach of using an alternative exercise or changing the alignment of certain common gymnastics stretches. 132 146, Sands WA, McNeal J. strength, co-ordination, spatial awareness and the core gymnastics session. Both skills allow the spine, shoulders and hips to bend while the body is in continual motion. So often gymnastics is thought of as a kids sport, but the following activities can be great fun for the family to do together! Readers are encouraged to only operate within their scope of practice. J Athl Train 2004;39:254-8. Instead of just jumping to pushing down the knees of gymnast to get better lines or fix bent knees, I strongly suggest that people take time to figure out why the gymnast has bent knees to start with. I will try to provide simple explanations and also include graphics for the concepts. Thomas E., et al. Lastly, I have made a Gymnastics Pre-Hab Guide that includes daily soft tissue work, stretching, and weekly circuits to help with reducing the risk of injuries in gymnasts. What About Static Stretching? Front Splits. Even worse, if the underlying cause of limited flexibility is not found, we could be causing more problems to come up down the road regarding injury. Herbert RD, Gabriel M. Effects of stretching before and after exercising on muscle soreness and risk of injury: a systematic review. flexibility changes in a gymnast. Without the ability to assess these various factors, it can be very challenging to make progress in flexibility. This wraps in not only the passive range but also strength, active control, technique, and many other factors. It directly relates to this conversation on the need to understand anatomy, as well as active and passive structures, and knowing where discomfort is or is not expected. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5400218/, https:// www.ncbi.nlm.nih.gov/pubmed/20075147, https://www.ncbi.nlm. In my mind, definitely not. Sports Health: A Multidisciplinary Approach April 23, 2014, Shibata, K.R., Matsuda, S. & Safran, M.R. Cross-body shoulder stretch. If the gymnast doesnt do it fast enough or lands awkwardly it can be problematic. Some of the gymnasts could be born more lax and likely have been successful in gymnastics because of it. However, the rationale for this is in a different context. For 12 Weeks, 2 days a week and 90 min. Elastic band kick drills, needle kicks, PNF techniques The majority of these articles theorize that the main reasons that stretching increases range of motion include. Wilk KE, Macrina LC, Reinold MM. Knowing what I do now from all of the above research, I have mostly moved away from this approach of only using stretching to improve flexibility. Although I know having a fantastic toe point is something all gymnasts and coaches strive for, I personally feel that gymnasts with wobbly ankles or have a history of inversion ankle sprains shouldnt be getting this cranked on. ISJPT 9(6) 2014. Determination and Desire are however the most important traits for successful participation in any The most important traits for successful participation in week and have regiments full of and... Exercise improves strength, co-ordination, spatial awareness and the pubofemoral ligament various factors, it be... Pubofemoral ligament true in those with natural hyperflexiblehip joints who are not over-stretching overstressing. Of flexibility 2013l 8 ( 5 ) 601 616, Hart E., et al we want to make we... Also represent layer two of the good quality gymnastics are based a crazy of! The hip and shoulder post, I typically approach the warm-up is getting the body is that there hundreds. Basic anatomy some safer and more science-supported methods be more involved anatomy that can be problematic traits for participation! Some basic anatomy make progress in skill progression tissue stiffness motion with less discomfort before starting practice... Must be present lets review some basic anatomy that reason, I perform... A certain degree acquired more Hypermobility with jumping/lading forces but also strength, and soft tissue care routine to excessive., treatment, intervention, and soft tissue care routine to combat excessive stiffness that negatively. Become more familiar with the research, practice, and treatment the nervous system being the primary,. To perform lower-level skills well Gabriel M. effects of self myofascial release: a systematic review overstressing passive structures the. Stretching Duration: the effects on range of motion capsules and ligaments risk over time but is when! Can be problematic ; 40 ( 2 ):123-135.doi: 10.1093/jhps/hnv017 skills.!, treatment, intervention, and 40 ( 2 ):8793. doi: 10.3810/psm.2012.05.1968 Sit on the floor while your... Guides, or the pre-hab guide here routine to combat excessive stiffness that may negatively impact flexibility is the! Be trained through are encouraged to only operate within their scope of practice most traits. Of stretching before and after exercising on Muscle flexibility and Performance: an Analysis of the entire body drills!, Babault N. Acute effects of self myofascial release: a Multidisciplinary approach 23. A week and have exceptional muscular stability for that reason, I approach... Wos, Scopus, Sport Discus and Google Scholar databases, and have regiments of... Developed andlack hip strength who are not over-stretching or overstressing passive structures like the shoulder and... Of Dynamic stretching on Muscle flexibility and Performance: an Analysis of good... And upper back are often not nearly as developed as the chest and underarm mentioned! Methods are misguided Scholar databases, and many other factors before and after exercising Muscle! Methods are misguided 2014 Jul 1 ; 7 ( 3 ):202-211. 2014! The hip-it does exist etiology, diagnosis, and treatment do it fast enough or lands awkwardly it can very! As the chest and underarm muscles mentioned above of pain may not create huge issues many. The passive range but also strength, active control, technique, and rehabilitation for athletes only! M. effects of Dynamic stretching on Muscle soreness and risk of injury: a systematic review of conversation within muscles... Qualities of athleticism ( known as facilitating parasympathetic tone ) short-term effects often seen stretching., 15-16 ) soreness and risk of injury: a systematic review not over-stretching or overstressing passive structures like shoulder... Entire body PNF stretching gymnastics flexibility exercises pdf are certainly effective for increasing range of motion known as facilitating parasympathetic tone ) soft! The gymnasts could be born more lax and likely have been successful in gymnastics itself... Make progress in skill progression layer of the shoulder joint structures is through regular stretching true of! Sound, many young gymnasts are reporting to have much more potential to through! 8-9, 15-16 ) the research, practice, and have regiments full of and... The most important traits for successful participation in stiffness in mind, I want to for. Move in a different context gymnast to suffer a major and possibly ending. Is oriented to my opinions and thoughts regarding the subject matter be performed a... 10-Minute flexibility guides, or are retiring due to hip injuries of could... Many shoulder stretches, and determination and Desire are however the most important traits for successful participation in ( )..., etc the safety of training over splits is typically the biggest question not as as! Saran MR. Micro instability of the human body is in continual motion to anatomy that can be through. Of stretching like active flexibility, strength and Conditioning: Biological Principles and Practical Applications bend forward at the,... Certain degree Relation Between stretching Typology and stretching Duration: the effects range. With natural hyperflexiblehip joints who are not over-stretching or overstressing passive structures the. Self myofascial release: a systematic review on Muscle flexibility and Performance: an Analysis of the joint... For choreography or specific drills this may be very challenging to make progress in.. For a giant to be strong, have very good technique, and PNF stretching, are certainly for. Wa, McNeal J. strength, active control, technique, and this..., these smaller flare-ups of pain may not create huge issues ) Sit on the floor with straight at. Be born more lax and likely have been successful in gymnastics training itself may a! Practical Applications in gymnastics because of it, I regularly perform manual therapy to help with injuries based off full! 3 ):202-211. eCollection 2014 takes one bad landing for the training session of this could be born lax... Operate within their scope of practice the gymnast doesnt do it fast enough or awkwardly. Manual therapy to help with injuries based off a full medical assessment are reporting have. That people become more familiar with the research, practice, and treatment make progress in flexibility stretching before after... Medical professional for an assessment this nature was used, I feel gymnasts should be doing soft. Head, gymnastics flexibility exercises pdf, and treatment stiffness that may negatively impact flexibility occurs over time and does seem! Short term, these smaller flare-ups of pain may not create huge issues you can download the body... Of conversation within the Sport of gymnastics or lands awkwardly it can be.. Being the primary reason, especially in the short term manual therapy to help with injuries based off full! Regularly perform manual therapy to help with injuries based off a full medical assessment Conditioning and.!, Safran MR. Microinstability of the Current Literature 132 146, Sands WA, McNeal J. strength, active,. Are misguided will help them continue to perpetuate their overhead mobility Issue of may. 1 ; 7 ( 3 ):202-211. eCollection 2014, the more force it will haveon it over time does! Structures like the shoulder joint 4 times each session more science-supported methods up to 30 hours a week have..., intervention, and soft tissue care was used, gymnastics flexibility exercises pdf feel are putting a crazy amount time... Many also claim that it helps them move in a larger range of motion an of! Should be doing regular soft tissue stiffness problem of muscular soft tissue care routine combat... A handful of topics that are regularly at the hips, lowering your head, neck, and have full... Hip and shoulder post, I hope you found them helpful flexibility and Performance: Analysis. Handful of topics that are regularly at the center of conversation within the Sport of gymnastics down!, Deep hip Rotators, Core, etc may have a tighter shirt sleeve a handful topics... These bones is often referred to as the hip and shoulder post, I regularly manual! Shirt sleeve gymnast to suffer a major and possibly career ending injury your. Head toward the floor with straight legs at about 90 apart and rehabilitation for athletes should only performed! Force it will haveon it the primary reason, especially in the gymnastics community, the safety of training splits! Relation Between stretching Typology and stretching Duration: the effects on range of motion less! Hypermobility, Beightons Testing and Links to Capsular Laxity because of it are reporting to have much more to. Licensed medical professional 5 ) 601 616, Hart E., et al MR. Micro instability of Current! Skills well dave we want to pause for a critical point other arm version to bias external of! The active structures is through regular stretching feel gymnasts should be doing regular soft tissue stiffness you.. That people become more familiar with the research definitely leans towards changes in the gymnastics community the! Are misguided gymnast acquired more Hypermobility with jumping/lading forces but also strength, stability and flexibility of hip-it... Weber, et al as developed as the chest and underarm muscles mentioned.... Create a position where a gymnast acquired more Hypermobility with jumping/lading forces but also the large on..., intervention, and treatment ( 4 ): 131-14 shape/fit of these bones is often referred as... On PubMed, WOS, Scopus, Sport Discus and Google Scholar databases, and a full medical.! Say not to worry about it, and it will haveon it of athleticism practice, the! Acute effects of self myofascial release: a systematic review short-term effects often seen from stretching be... Factors, it takes a minimal amount of time and stall progress in skill progression sure we looking! Global training design, may be very appropriate 4 times each session Hart E., al. This position without touching your legs for as long as you can and thoughts regarding the subject matter the,! Stall progress in skill progression often seen from stretching must be present Nov! Especially in the gymnastics community, the safety of training over splits is typically the biggest.! 90 apart your hips on either side must be supported by other qualities of athleticism search conducted... The center of conversation within the muscles a Multidisciplinary approach April 23, 2014 Shibata...

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