Flexibility in Gymnastics

This is generic information and not to be confused with advice. Speak to a professional for all your health needs and seek their counsel. Children need to be under adult supervision at all times. We disclaim all liability for any physical harm resulting from the information on this website. For more info see our disclaimer and privacy policy

Flexibility in Gymnastics

When you think about gymnasts and gymnastics, one of the first thoughts that comes to your mind is probably how flexible they are and how they got that way. After going to a Strength & Flexibility in Gymnastics seminar taught by Dr. Dave Tilley, we learned a lot about how the current research and thoughts on flexibility have changed in recent years. Common knowledge tells us that stretching is the way to get more flexible. However, we now know that there is a lot more that goes into improving flexibility than just stretching.

After reading this article, our hope is that you will be shocked at some of the information but also leave with new ways to work on increasing flexibility.

flexibility in gymnastics

Hazel, a level 3 gymnast, showing off her flexibility–You can check her facebook page out here.

Any flexibility move should be accompanied with a strength move for that part of the body.

Disclaimer: We are not doctors and you should consult a physical therapist before starting any new flexibility regimen. We cannot be held responsible for any injuries. We are not sharing our own thoughts, but information we’ve learned from others and from reading research. 

What is Flexibility?

Now that we have that out of the way, what is flexibility? Flexibility is the range of motion you have in a joint or a group of joints. Being flexible in one joint doesn’t necessarily mean you will be flexible in another.

Why is Flexibility Important in Gymnastics?

So first, why is flexibility important in gymnastics?

Flexibility is important in gymnastics because without the right range of motion, gymnasts will be unable to learn how to do certain skills. They will also receive deductions when they cannot reach a certain position. As an example, when gymnasts do not perform split leaps at the angle required by their gymnastics level, they receive a deduction.

Different sports require flexibility at different places in the body. For gymnasts, hip and shoulder flexibility is important in order to do many skills. Hip flexibility is important for splits, jumps and leaps. Shoulder flexibility is important in order to do bridges, back handsprings and numerous other skills.

Another reason flexibility is important is that it is believed to reduce injuries. However, flexibility can be overdone.

How We are Made Affects Our Flexibility

The way our bones come together affects how much flexibility we will be able to achieve. Not all gymnasts are going to be able to do every skill because of how they are composed. So if a skill causes a gymnast pain, she should look for another skill that will get her the same credit and fill the requirement.

One important takeaway we had from Dr.Tilley was that we should always think about what kind of flexibility gymnasts need in order to perform the skills they are trying to learn. We should not just be trying to gain flexibility in order to impress others. Because in some cases, too much stretching can cause a loss of mobility. Also, never do a stretch that causes pain.

So, How Do you Increase Your Flexibility?

Here are some methods that are currently believed to increase flexibility for gymnasts.self massage foam rollers gymnastics


One thing that Dr. Tilley believes is very important is self-massage with a foam roller. He has his gymnasts come in 10 minutes before practice and foam roll head to toe. Current research believes this self-massage may increase flexibility after being done for 2 weeks. It is also believed that it helps relieve muscle soreness. So gymnasts can foam roll their sore muscles after a workout to try to ease their soreness for the next day.

Foam Rollersfoam roll gymnastics

Basic Foam Roller– Beginners should start with a basic foam roller.

Foam Roller with Bumps– A foam roller with bumps is for those who have already mastered self-massage with the basic foam roller.

What Muscles to Foam Roll

So, what muscles should you foam roll?

You can foam roll your:

  • Hamstrings (behind your thighs)
  • Quads (front of your thighs)
  • Lats (underneath your arm)
  • Groin (right at your hip, between your hip and the front of your thighs)
  • Calves

Do not foam roll your lower back. (We’ve read conflicting information on this, but just don’t do it.)

How to Use the Foam Roller

To use the foam roller, put the foam roller on the floor and put the body part you are trying to foam roll on top of it. Slowly use your body to roll back and forth on top of it. Doing it slowly will cause more blood to flow to those muscles.

Breathing Exercises

In order to get the maximum benefit from stretching, you must control your breathing. According to information from MIT, you should be taking slow, relaxed breaths while you are stretching. You should inhale in through your nose while expanding your belly not your chest, hold the breath in a moment and then exhale slowly through the nose or mouth. Ideally, you want to be exhaling during the most intense part of the stretch.

Practice these breathing exercises before you stretch so that you can execute them while you are stretching.

Static Stretching

Static stretching is when you get into a position and hold it without moving. An example of a static stretch is a split, since you sit still while you are in it. When performing static stretches you should only go as far as you can without pain. Static stretches are the least likely type of stretches to cause injury, and they are great for warming up and cooling down.

Let us reiterate again:

If a movement, or stretch, puts you in an uncomfortable position, you should not do it. 

Not every stretch is meant for every person.

Benefits of Static Stretching

There are some benefits of static stretching:

  • can help you maintain or increase your range of motion
  • can increase muscle tone
  • helps you warm up before a workout
  • can relieve stress
  • helps you relax
  • may help to prevent injuries

There is conflicting information about how long you should hold a static stretch, but this article from MIT suggests that children should be holding stretches for about 7-10 seconds.

Drink More Water

Some suggest that increasing the amount of water you drink a day will lead your body to be more relaxed, and therefore increase your mobility or your flexibility. We felt it important to mention this factor that might help you increase your flexibility because it’s something you can do that can’t hurt! It’s important to stay hydrated anyways, so you might as well make sure you drink your recommended water intake per day.

Dynamic Stretching

Dynamic stretching is when you do stretches as part of a movement. An example of this would be a controlled lift of one leg, or controlled arm swings. The key to dynamic stretching is that you gently take your body to the end of its range of motion. Dynamic stretching is great for warming up because it is more similar to the motions that a gymnast will be performing later on in the workout. It also helps to get the body and muscles warm, since the gymnast is moving while performing the stretches.

We hesitate to mention what we’re about to tell you because we don’t want to encourage anyone to do flexibility moves with resistance. Dr. Tilley suggests that you should do any move assisted, then with gravity alone, before you add resistance.

There was a study done by Dr. Sands with elite gymnasts to try to increase their flexibility. (Because they are elite is why they used resistance.)  In the study, they began by measuring the degree of split of the gymnasts’ split leaps with video. Then the gymnasts began a training program where they used therabands to add resistance to the following moves:

  • Kicks forward
  • Kicks sideward
  • Kicks rearward
  • Straddle jumps
  • Split jumps

They slowly increased the amount of repetitions and sets. At the end of the study all of the gymnasts had improved their split leaps, jumps and kicks. We want to re-emphasize, this may not be appropriate for young gymnasts. However, it seems like doing a similar program without the resistance would still lead to improvement.

improve split gymnastics

How does this help me improve my splits?

Well, if you want to learn your splits so that you can do a split, be patient. Stretch only to the point of mild discomfort, and with weeks of consistent stretching you should begin to see improvement.

You can also reference this MIT Working Towards the Splits page for information on stretches they suggest.

If you want to improve your splits so that you can kick higher, or perform a leap with a bigger split, know that kicking higher requires dynamic flexibility. So the moves you should be practicing are dynamic stretches, like lifting one leg at a time as high as you can. Gradually you should improve.

Beginner Flexibility Routine for Gymnasts


In conclusion, we think it’s important to be aware of what stretches you are doing in order to get the flexibility you need to perform the skills you are trying to learn. And also, it’s important to have patience when trying to improve your flexibility.


How to increase flexibility in gymnastics

Related Posts:

  • No Related Posts Found
24 comments… add one
  • Nicki November 10, 2016, 8:36 pm

    This was helpful. I have one question though. Could you learn to do oversplits with this technique? Yes or No?

    • January 15, 2018, 10:37 am


  • Lola March 15, 2017, 4:49 pm

    This helps but is there any simpler way

  • Hal May 5, 2017, 8:10 pm

    This was helpful, but is there an exercise that will stretch all muscles at once?

  • Luckson Mupakamiso October 27, 2017, 4:46 am

    the above mentioned nuggets improved my stretching greatly….

  • oarjp November 15, 2017, 7:10 am

    I tried this and I tore my hamstring, oww. 🙁

    • Sara June 7, 2018, 11:55 am

      If this is true, you probably weren’t using the cautions provided, and stretched to where you were feeling extreme discomfort.

      • Makenzie Marie May 12, 2021, 11:29 am

        Yeah, make sure when you try these things work gently. Don’t push yourself too hard. Work slowly. If you work fast sometimes you injure yourself. I am flexible but it takes awhile!

  • Hi October 9, 2018, 12:36 pm

    These tips do work! However, it is extremely important to follow the safety guidelines! I am a gymnast and I know from experience that over stretching only causes injuries! Also theses tips will not work over night! You have to give them time. Probably a minimum of 2 weeks at least.

  • Anna January 22, 2019, 10:03 am

    I can do my splits but it isn’t very comfortable, any tips?

    • Amanda July 21, 2020, 11:50 am

      Just keep practicing your splits: I knoz fro, experience:

      • Anna May 11, 2021, 6:23 pm

        Same just have to keep on practicing. Good luck!

  • Vell May 8, 2019, 10:55 pm

    Hi, I’ve been doing middle split stretching for a while without experiencing pain and one day I just got this pain behind my knees that prevented me from going into my splits. I have reached really far in my splits and this is really ruining my progression. What can I do?

  • John Lewis November 12, 2019, 2:49 pm

    So I recently entered the world of gymnastics when I started coaching almost 2 months ago. LOVING IT. Question: What do science and studies show about GUYS sand flexibility? Should guys abandon all hope of ever achieving a quality backbend, front split, or middle split? I’m 21 years old and generally pretty fit. I’m an optimistic and I’m increasingly passionate about gymnastics. I know it’s not necessary as a coach, but for my gymnasts and for myself I want to go through the experience of being a successful (personal success) gymnast. Am I wasting my time hoping to eventually be able to do backwalkovers and other skills that require such full-body range of motion, or is there hope for me yet? Thank you for your post! This will definitely help inform me for coaching my gymnasts. (Also, Dave Tilley’s GREAT).

    • Ct November 3, 2020, 12:36 pm

      I am the most flexible of my Xcel team. But, keep it working! I started from nothing too! Never give up


    • anonymous April 24, 2021, 9:29 am

      No boys just sometimes start a little later in life than girls to really work towards flexibility and can struggle a little bit more than girls

  • Rosie Baker August 6, 2020, 10:19 pm

    Why gymnast can not use shorts at the meets, and where can we start a petition to chance that rule?

    • Ct November 3, 2020, 12:34 pm


    • conrad January 20, 2021, 2:21 pm

      gymnast dont wear shorts at meets so judges can tell you you legs are tight and the degree of your leg speration. some people think its weird but its not its just somthing that you have to do you are fully covered so you dont need to feel akward

  • Zahniyah November 30, 2020, 7:11 pm

    So if we do classes will y’all help us get flexible

  • Chloe December 8, 2020, 10:27 pm

    I am a gymnast so I do it every morning.

  • Kara January 4, 2021, 4:43 am

    I started Gymnastics in March 2020 and I am doing trails for Competition team in 19 days
    I am really excited

  • Blair McKenzie April 13, 2021, 5:08 am

    Thank you for this one! It’s really insightful. I now know that thanks to this article and this website (https://www.eppingerfitness.com/) that I should be more flexible and practice my flexibility skills soon as well.

  • Anna May 11, 2021, 6:23 pm

    Same just have to keep on practicing. Good luck!


Leave a Comment