Static Flexibility
Hold position for 20-30 seconds.
ANTERIOR SHOULDER
ANTERIOR CHEST
Standing hands back bar stretch
Stand facing away from bar or mat. Reach back with palms down toward floor and grab bar. Move slightly away from bar or mat, flex at knees and slowly squat. Keep chest up and abdominals tight.
CALVES
Door stretch/parallel bars
With hands up and elbows flexed to 90 degrees, lean into door frame or parallel bars. Keep elbows slightly below or even with shoulders. Keep chest upright and abdominals tight.
Gastrocnemius
Lean against wall in lunge position with back leg straight and front leg slightly flexed. Place both feet straight ahead. Lean into wall and do not let back heel leave ground. Change angle of stretch by slightly turning back foot in toward body (medial gastroc). Change angle of stretch by slightly turning back of foot out (lateral gastroc). These stretches hit all three angles of the gastrocnemius.
Soleus
Same as the gastrocnemius, but slightly bend knee of back leg.
Partner chest stretch
Sit on floor with hands up and elbows flexed at 90 degrees. Have partner stand behind you and reach down to your inside forearm and grab inside upper arm at elbow. The partner should place his/her leg along your spine. As you relax, your partner will assist in bracing your core and gently pulling back on arms. If the elbows are higher, the stretch is centered higher on the chest muscle. Keep chest upright and abdominals tight.
2019 USA Gymnastics Fitness Program
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