Photo by Mike Kilcoyne on Unsplash .
Calling all gymnasts, cheerleaders, dancers, and acrobats in Shailer Park! Strength and flexibility are both essential for excelling in your sport, but which one should you prioritise? The answer is… both!
We often hear about the importance of flexibility. True performance in gymnastics, dance, and acrobatics requires a balance of strength and mobility. Your gymnastics routines demand explosive power, control, and fluidity, combining high-skill movements under intense force and repetition. Strength helps you execute dynamic skills like vaults, flips, and tumbling with precision and stability, while flexibility enhances range of motion and elegance in positions like splits and backbends. Together, they create the perfect blend of power and grace, the key for peak performance and injury prevention.
Not sure where to start? Here are three must-do exercises to strengthen and stretch the shoulders, back, and hips—the key areas for gymnasts and dancers!
1. Prone End-Range Shoulder Flexion
This exercise strengthens the shoulders and upper back, improving shoulder stability and overhead mobility
- Lie face down on a firm surface, such as a mat or bench.
- Extend your arms straight in front of you, palms facing down.
- Keep your forehead resting on the mat in a neutral position.
Engage Your Core
1. Tighten your abdominal muscles to stabilise your spine.
2. Ensure your pelvis stays in contact with the surface throughout the movement.
Lift Your Arms
3. Slowly raise both arms a few inches off the ground, keeping them straight.
4. Focus on squeezing your shoulder blades together and engaging your upper back muscles.
Lower with Control
5. Gradually lower your arms back to the starting position without letting them drop.
Repeat
6. Perform 10–12 repetitions for 2–3 sets, adjusting as needed based on your fitness level.
✨Tips for Proper Form✨
✅ Avoid over-arching your lower back; the movement should come from your shoulders, not your lower spine
✅ Exhale as you lift; inhale as you lower.
✅ If the movement is too challenging, perform it one arm at a time.
