Warm up for Gymnastics Class

Gymnastics is a sport that can be very demanding on your body. In order to avoid injury you should always do a sufficient warm-up before beginning your gymnastics class. Follow these easy steps for an easy yet effective warm-up.

Steps

1. Start by jogging a couple laps around the floor. In order to warm-up your muscles you need to do some sort of cardio. The quickest way to get your heart rate up is by jogging. You can also do other exercises such as jump roping or jumping on/over mats.
2. After about 5 minutes (or until you feel warm and are working up a light sweat) slow your jog to a walk.
3. Begin by doing arm circles to warm-up your shoulder sockets. Circle your arms in front circles, back circles, and swing them back and forth in front of your body.
4. Next, get down on your knees and stretch out your wrists. Flip them under and slightly use your body weight to stretch them out.
5. After stretching out your wrists, stretch  your ankles by starting on your hands and knees and extending your body into a plank like position. Next, roll your ankles one at a time in small circles on the ground.
6. The most important stretch yet is the bridge. The bridge will stretch out your lower back which is used prominently while engaging in gymnastics. Begin by lying flat on your back and bending your knees. Place your hands by your ears, palms on the mat, with your fingers pointing towards your shoulders and your elbows in the air.
7. Push your hips upwards until your body and head are off the ground, supported only by your hands and feet. Next extend your arms and legs until you feel a stretch in your lower back and shoulders.
8. Next stretch any other muscles that feel tight and non-limber. Stretching your calves allows you to do the splits more easily.

Warnings

• Don't stretch past what you are capable of. This could result in muscle injury.
• Always stretch before you begin any type of workout.

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