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Gymnastics Flexibility Exercises
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Flashcards
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Pike Stretch
A seated stretch that targets the hamstrings and lower back. Sit with legs extended straight in front and reach for your toes.
Straddle Stretch
A ground stretch targeting the groin and inner thigh muscles. Sit and spread legs as wide as possible and lean forward.
Butterfly Stretch
A seated exercise that targets the inner thighs. Sit with the soles of your feet together and push your knees towards the ground.
Bridge
An exercise targeting spinal flexibility and strengthening the back. Lie on your back, bend your knees and lift your hips, then place hands on the floor and straighten your arms to lift your torso.
Shoulder Stretch
Standing or seated, cross one arm across your body and use the other to pull it closer, stretching the shoulder.
Tricep Stretch
Raise one arm overhead, bend the elbow to touch your upper back, and use the other hand to gently press on the bent elbow.
Wrist Stretch
Extend one arm forward with the palm facing down, then use the other hand to gently pull the fingers back towards the body.
Cobra Stretch
Lie face down, press hands into the floor under shoulders, and arch your back, extending the spine.
Quad Stretch
Standing up, bend one knee and bring the foot towards your glutes, hold with the hand and push hips forward.
Cat-Cow Stretch
On all fours, alternate between arching your back upwards and dipping it down to stretch and mobilize the spine.
Seal Stretch
Lie face down and press arms straight to lift the chest off the floor, stretching the abdominal muscles.
Standing Hamstring Stretch
With one foot in front of the other, bend your back knee and lean forward from the hips, keeping the front leg straight.
Hanging Stretch
Hang from a bar with hands shoulder-width apart to decompress the spine and stretch the upper body.
Lunge Hip Flexor Stretch
Step into a lunge position and lower your back knee to the ground to stretch the hip flexors of the back leg.
Lying Hip Stretch
Lie on your back, cross one ankle over the opposite knee and pull the thigh towards your chest.
Child's Pose
Kneel on the floor, touch your big toes together, sit back on your heels, then lower your torso down and stretch arms forward.
Side Split
Stand with feet wider than shoulder-width apart and then slide feet further apart, keeping legs straight, to stretch the inner thighs and groin.
Frog Stretch
On all fours, spread your knees as wide as possible with toes pointed outwards, sitting back on your heels to stretch the inner thighs.
Pancake Stretch
Sit with legs spread wide apart and lean your torso forward towards the ground, stretching the hips, hamstrings, and lower back.
Pectoral Stretch
Stand in a doorway, place forearm against the frame, and lean forward to stretch the chest muscles.
Kneeling Lunge Stretch
From a kneeling position, step one foot forward into a lunge, keeping the upright torso, to stretch the hip flexors and quadriceps.
Wall Calf Stretch
Face a wall and place hands on it. Step one foot back and press the heel down while keeping the leg straight to stretch the calf muscle.
Lying Quad Stretch
Lie on one side, pull the heel of the top leg towards your glute to stretch the quadriceps.
Banded Hamstring Stretch
Lie on your back and place a band around your foot. Straighten the leg and gently pull on the band to stretch the hamstring.
Scorpion Stretch
Lie face down with arms extended out to the sides. Lift one foot over and across your body while keeping arms flat, stretching the lower back and hip flexor.
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