Technique, mobility and control

A gymnast needs to be flexible and have a strong core. Injury prevention exercise training can help you with that.

Gymnastics rhythmic

Stability is key!

Rhythmic gymnasts perform many extreme movements that are unique to this sport. These movements demand stability in the core and hips in order to prevent overuse injury. The exercise programme below was designed to help with this. If you include these exercises in your daily training routine, we are sure it will pay off!

Flexibility

Many gymnasts are very flexible, but due to the extreme range of motions the sport demands many athletes try to compensate for a lack of flexibility in a specific joint. For instance, if the hip is not flexible enough, many will try to increase extension in the lower spine, which will hurt their back in the long run. We have tried to address this in the exercise programme. Give it a try!

The young rhythmic gymnast

Most gymnasts start training and competing at a young age. During growth, injuries can affect the growth plates of the bone, and need to be evaluated and treated properly in order to avoid later complications.

Load management

The most important thing you can do to reduce your risk of injury, is to train just the right amount. This can be tricky to determine. Read more about proper load management in the article below (to come).

Exercises

  • Level 1

    5 exercises get pdf

    The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.

    • Play video
      Hip flexor stretches
      8 repetitions per side, hold each position for 4 sec
    • Play video
      Ankle and toe strength in splits
      3 x 8–16 repetitions
    • Play video
      Single-leg bridge
      3 x 8–16 repetitions
    • Play video
      Pelvic mobility
      3 x 30–60 seconds
    • Play video
      Shoulder overhead stretch
      20 repetitions followed by a 20 sec hold
  • Level 2

    7 exercises get pdf

    The program consists of 3 levels of progression. When you master the exercises on the 1st and 2nd level, you can move on to the 3rd level.

  • Level 3

    8 exercises get pdf

    The program consists of 3 levels of progression. When you master the program on all 3 levels, it is important to continue doing them regularly to maintain their effect.

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