stretches

always, before you do gymnastics you must stretch. it is very important. stretching helps your body not break an acl or pull or tear a muscle.here is a list of stretches and warm ups you should do before gymnastics. (or everyday if you want to! :)

Neck, Shoulders and Arms

Prepare your upper body for your workout by stretching your neck, shoulders and arms. Move your head from ear to ear, look side to side, up and down and then roll your head clockwise and counterclockwise. Loosen your shoulders with forward and backward rolls. For your triceps, place your left arm over your back, with your hand on the back, elbow in the air. Hold your left arm in place with your right arm. Repeat on other side. With your hands clasped together, stretch both arms together over your head.

Legs and Hips

Your legs give you power on the vault and in tumbling passes. Lunges help stretch the muscles in your calves and thighs while increasing the flexibility in your hips. Complete at least two types of lunges with both legs: lunging with your leg extended to your side, and extended in front of your body. The butterfly stretch is one of the few necessary dynamic stretches, meaning your move your legs in the stretch. Sit with the bottoms of your feet pressed together and your knees pointed out to the side. Flap your legs up and down, like a butterfly flapping its wings.

Back

Like your legs, you want to stretch your back in both standing and sitting positions. When standing with your legs together, lean forward and touch the ground. Slowly return to a standing position. With your legs in a straddle, lean forward again, touching your hands to the center ground, and then to your right and left legs. On the ground, again lean forward in a straddle, flattening your stomach to the ground. Then, lean down to the right and left legs, grabbing your toes with your hands. The arch or bridge position stretches your back, as well as your arms and hip flexors, as you push up to a regular, rounded arch, and then walk your feet and arms in opposite directions, straightening out your position.

- from livestrong.com

list of things you can do for more flexibility and stronger muscles
-splits
-touch your toes or the floor
-push ups
-sit ups
-jumpin jacks
-move arms in a circle
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• Rock on Ankles
• Planche (lean way forward) on Wrists with hands both forward and backward
• Achilles stretch
• Kneel, lay back flat (toes and heels together)
• Hamstring stretch
• Splits (left, right and straddle )
• Shoulders
• Bridge (backbends)
• Sit with Shoulders at full extension                                                                                                               
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