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Fascia training for gymnastics
Better flexibility with these exercises for gymnasts
Duration
20 Min
Exercises
8
Difficulty
Beginner
Products used in Routine 
Trigger Box
Super Band
Standard
Gymnastics requires a high degree of flexibility. There are certain areas of the body where gymnasts often develop tension and stiffness. A major limiting factor for our flexibility can be our fasciae. Fascia training, paired with selected mobilisation exercises, can have a positive effect on mobility and support regeneration.
You can treat yourself to a soothing fascia massage both before and after a training session. This will help to prevent imbalances and compensations.
Areas of the body that tend to stiffen in gymnasts
- Calf muscles
- Hip flexor muscles
- Lower back
- Thoracic spine
What you should pay attention to during training
- Slow pace of execution
- Calm breathing (the exhalation may be slightly longer than the inhalation)
- Relax the muscles
After every training session
Do these exercises for gymnasts before or after every training session to improve your flexibility and prevent imbalances.
Calf Trigger Point Massage
Place your calf on the TRIGGER while lying down. Find a spot to focus on. Remain on the point. Relax the muscles. Concentrate on your breathing.
Calf Stretch
Stand in front of a wall in a crotch position. Support yourself with your hands. Shift your body weight to the front leg.
Product
0
Seconds per side
90
Body part
Lower legs
Training Goals
Recovery, Mobility
Ankle Mobilization
Fix the SUPER BAND to an object at ankle level. Place the band around the ankle from the front. Come into a half kneeling position. Push the knee straight forward over the tops of the feet. Return to the starting position.
Hip Flexor Massage
Lie on your stomach with your forearms supported. The head rests loosely on the back of the hands. Place the BALL directly above the groin between the straight abdominal muscles and the lateral iliac crest. Slowly lower your weight onto the BALL.
Couch Stretch
Start in a half-kneeling position. Place the lower leg of the back leg against the wall. Straighten the upper body. Consciously tilt the hips upwards. Hold this position.
Product
0
Seconds per side
90
Body part
Hips
Training Goals
Mobility
Lower Back Trigger Point Massage
Place your lower back muscles on the TRIGGER. Find a pain point. Remain on the point. Concentrate on your breathing.
T-Spine Trigger Point Massage
Place your muscles in the thoracic spine area on the TRIGGER while standing. Find a point of pain. Remain on the point. Relax your body. Concentrate on your breathing.
Lying Windmill
Start in a lateral position on the floor. Angle your upper leg 90°. Place it in front of your body on the BLACKROLL. Hold your bent knee down with your lower hand. Extend your upper arm through. Rotate from the thoracic spine and shoulder backward to the floor. Your gaze follows the rotating arm.
Product
Seconds per side
60
Body part
Chest, Shoulders, Upper Back
Training Goals
Recovery, Mobility
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