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Help with beginner gymnastics stretches and exercises

dan129834

New Member
Gymnast
Fan
Feb 1, 2020
9
Country
Israel
Hey, im a beginner gymnast, started 4 months ago, and i've been training in gym for 5 years, so im a bit tight.(but still not that heavy, 69 kg, 1.72 m, i do have good fundamental strength)
I want to improve my flexibility without pushing it too much and injuring myself. I almost able to do side split, but middle split im not so close, and im also having hard time with pikes and pancakes(i think thats the name, getting my stomach to the floor in straddle sit). i also miss a bit shoulder flexibility for back walkover.
In short, can you help me with a full body flexibility routine that i can do every single day without getting injured?
Another thing i was looking for is some ring exercises and drills that can help me improve so i can do some more advanced skills, like levers, iron cross, planche etc.
would be very helpful if someone could help me with this, cause im trying to become competitiv
 

Carabistouille

Coach
Coach
Gymnast
Judge
Jan 22, 2019
53
Country
France
Hey !

It's me again !

I'll let the MAG specialists answer your questions, but just one advice about shoulder flexibility and back walkover. Shoulder flexibility, including overhead mobility, should absolutely be worked on. A back walkover, however, is essentialy a girls skill. It requires a lot of flexibility (shoulder, legs and back) and can be very taxing for the back if not done properly. Most men (I know there are some who can) do not possess the flexibility necessary for this skill and should not be attempting it. A lot of females, especially on the older side, should not be attempting it either.
Besides, the skill won't lead you anywhere in terms of gymnastics skills. For instance, you cannot skip over the cartweel because you need to have a good cartweel to have a good roundoff and therefore good tumbling. A good back walkover won't help you have a good back-handspring.
So, really, I wouldn't train this skill as I highly doubt it's taylored for you as an adult male. Do work on shoulder mobility, however.
 

Cheryl

Member
Proud Parent
Feb 28, 2018
121
Country
USA
Yoga is great for flexibility and stretching and you can work on it outside gym. It’s also a lot more gentle than the coach pushing on your back or putting blocks under your legs to make your splits wider. Lots of good programs on you tube.
 

dan129834

New Member
Gymnast
Fan
Feb 1, 2020
9
Country
Israel
Hey !

It's me again !

I'll let the MAG specialists answer your questions, but just one advice about shoulder flexibility and back walkover. Shoulder flexibility, including overhead mobility, should absolutely be worked on. A back walkover, however, is essentialy a girls skill. It requires a lot of flexibility (shoulder, legs and back) and can be very taxing for the back if not done properly. Most men (I know there are some who can) do not possess the flexibility necessary for this skill and should not be attempting it. A lot of females, especially on the older side, should not be attempting it either.
Besides, the skill won't lead you anywhere in terms of gymnastics skills. For instance, you cannot skip over the cartweel because you need to have a good cartweel to have a good roundoff and therefore good tumbling. A good back walkover won't help you have a good back-handspring.
So, really, I wouldn't train this skill as I highly doubt it's taylored for you as an adult male. Do work on shoulder mobility, however.
Hey, thank you, i guess then i wont try to do a back walkover, however my overhead mobility improved a lot but i kinda got stuck.
Yoga is great for flexibility and stretching and you can work on it outside gym. It’s also a lot more gentle than the coach pushing on your back or putting blocks under your legs to make your splits wider. Lots of good programs on you tube.
Im actually starting to take yoga classes, but will it help me get in to splits and improve my overall flexibility for gymnastics skills? I was also thinking what would be better for flexibility, yoga or pilates?
 

Cheryl

Member
Proud Parent
Feb 28, 2018
121
Country
USA
Yoga is better for flexibility. Plenty of places to do pancakes and splits if you want. Also, lots of balance practice
 

dan129834

New Member
Gymnast
Fan
Feb 1, 2020
9
Country
Israel
Ok, and do you have a full body flexibility routine that i can do any other day?
Another thing i was looking for is some ring exercises and drills that can help me improve so i can do some more advanced skills, like levers, iron cross, planche etc.
and about this, do you have any rings exercises that i can do as a beginner?
 

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