How do Gymnasts Get so Flexible? (explained)

Gymnastics is an incredibly demanding sport that requires strength, agility, and flexibility. While strength and agility can be trained through exercises, flexibility is a different story. Flexibility is something that must be worked on consistently over a long period of time. In this article, we’ll explore the question of how gymnasts get so flexible. We’ll discuss the various techniques and training methods used by gymnasts to achieve their impressive flexibility.

gymnast stretching

Table of Contents

The Science of Flexibility

Before we dive into the various stretching techniques used by gymnasts, let’s take a moment to understand the science behind flexibility. Flexibility is determined by a number of factors, including genetics, age, and gender. However, it’s important to note that these factors are not the end-all-be-all when it comes to flexibility. While you may not be able to change your genetics or age, you can still work on improving your flexibility through consistent training.

Stretching Techniques Used by Gymnasts

There are several different types of stretching techniques used by gymnasts to improve their flexibility. These include dynamic stretching, static stretching, active stretching, and passive stretching.

Dynamic Stretching

Dynamic stretching involves actively moving the body through a range of motion. This type of stretching is typically done before a workout or competition to help prepare the body for the movements to come. Examples of dynamic stretching exercises include leg swings, arm circles, and walking lunges.

Static Stretching

Static stretching involves holding a stretch for a certain amount of time. This type of stretching is typically done at the end of a training session to help improve flexibility and prevent muscle soreness. Examples of static stretching exercises include the butterfly stretch, the split stretch, and the seated forward bend.

gymnast splits

Active Stretching

Active stretching involves using the strength of your muscles to hold a stretch. This type of stretching is typically done to improve flexibility and prevent injury. Examples of active stretching exercises include the standing quad stretch and the standing hamstring stretch.

Passive Stretching

Passive stretching involves using an external force to hold a stretch. This type of stretching is typically done to improve flexibility and increase the range of motion. Examples of passive stretching exercises include partner stretching and using a stretching strap.

Overcoming Plateaus in Flexibility Training

One of the biggest challenges in flexibility training is overcoming plateaus. Over time, your body may become accustomed to certain stretches, making it difficult to continue making progress. To overcome plateaus, it’s important to switch up your stretching routine and try new techniques. Additionally, incorporating strength training exercises into your routine can also help improve flexibility.

Combining Stretching with Strength Training

While stretching is a key component of improving flexibility, it’s not the only one. Strength training exercises can also help improve flexibility by strengthening the muscles and increasing range of motion. Some examples of strength training exercises that can help improve flexibility include squats, lunges, and leg presses.

The Importance of Proper Nutrition and Hydration

Proper nutrition and hydration are also important factors when it comes to improving flexibility.

Staying hydrated can help improve the elasticity of your muscles, making it easier to stretch. Additionally, eating a well-balanced diet that includes plenty of fruits, vegetables, and lean protein can help provide your body with the nutrients it needs to stay healthy and flexible.

Preventing Injuries During Flexibility Training

It’s important to be mindful of the potential for injury when engaging in flexibility training. To prevent injuries, it’s important to start slowly and gradually increase the intensity of your stretches over time. Additionally, using proper form and technique during stretching exercises can also help reduce the risk of injury.

gymnastics injury prevention

Benefits of Flexibility Training Beyond Gymnastics

While gymnastics is often associated with impressive feats of flexibility, there are many other benefits to improving your flexibility. Flexibility can help reduce the risk of injury during other physical activities, improve posture and balance, and even reduce stress levels.

Tips for Beginners

If you’re new to flexibility training, it’s important to start slowly and gradually build up your flexibility over time. Additionally, be sure to warm up before stretching and stretch all major muscle groups to help prevent imbalances and reduce the risk of injury.

Complete Gymnastics always recommends learning gymnastics in a recognized club with a professional coach above being self-taught.

Common Myths About Flexibility Training

There are many myths and misconceptions surrounding flexibility training. One common myth is that stretching before exercise can actually decrease performance. However, research has shown that stretching before exercise can actually improve performance and reduce the risk of injury.


In conclusion, gymnasts achieve impressive levels of flexibility through consistent training and a variety of stretching techniques. By incorporating dynamic stretching, static stretching, active stretching, and passive stretching into their routines, gymnasts are able to improve their range of motion and prevent injuries. Additionally, proper nutrition and hydration, as well as strength training exercises, can also help improve flexibility. Whether you’re a gymnast or simply looking to improve your flexibility, consistent training and proper technique are key.


  1. Is it possible for anyone to achieve gymnast-level flexibility?

While not everyone may be able to achieve the same level of flexibility as a gymnast, with consistent training and proper technique, most people can improve their flexibility significantly.

  1. Can stretching actually improve athletic performance?

Yes, stretching before exercise can help improve athletic performance and reduce the risk of injury. However, it’s important to use proper stretching techniques and avoid overstretching, which can lead to injury.

  1. How often should I stretch to see improvement in my flexibility?

To see improvement in your flexibility, it’s important to stretch regularly. Aim to stretch at least 3-4 times per week, and be sure to stretch all major muscle groups.

  1. Are there any stretches that should be avoided?

While stretching is generally safe, there are some stretches that should be avoided or modified if you have certain medical conditions or injuries. It’s important to consult with a healthcare professional or certified fitness trainer if you have any concerns about which stretches are safe for you.

  1. Can you overstretch and cause injury?

Yes, overstretching can cause injury, so it’s important to use proper technique and avoid pushing yourself too far beyond your current level of flexibility. Additionally, be sure to warm up before stretching and avoid bouncing or jerking movements during stretches.