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Sports training

Gymnastics warm-up: wrists, shoulders, spine, hips and landings

Gymnastics puts several times your body weight through your wrists and asks a lot of the shoulders, spine and landings. This warm-up prepares each in turn. No gymnastics warm-up has been tested for preventing injuries, and during a growth spurt British Gymnastics advises keeping the flexibility you have rather than pushing for more.

15 minBeginner18 movesA band · A wallCalves · Hip flexors · Shoulders · Forearms · Back · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Raise

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoEasyEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Jumping jack60 s
    Beginner · Calves, Shoulders, Quads · 3D demoLightHarder: Mountain climbers

Wrists

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoCircles and palm turnsHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 rocks each hand position
    Beginner · Forearms, Shoulders · 3D demoEase into the stretchEasier: Wrist flexor stretch

Shoulders

  1. Shoulder CARs (controlled articular rotations)3 slow circles each arm
    Beginner · Shoulders, Back · 3D demoBig circlesEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15
    Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Scapular push-up (push-up plus)10
    Beginner · Shoulders, Chest, Abs · 3D demoPush tall at the topEasier: Dumbbell shoulder-blade punchHarder: Pike push-up

Spine and trunk

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoThe whole spineHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Hollow body hold2 × 15 s
    Intermediate · Abs, Hip flexors · 3D demoBack flat on the floorEasier: Dead bugHarder: Dragon flag
  3. Locust pose (Salabhasana)2 × 15 s
    Beginner · Back, Glutes, Hamstrings · 3D demoA gentle archHarder: One-legged bow (half locust)

Hips

  1. Front-to-back leg swings8 swings each leg
    Beginner · Hamstrings, Hip flexors · 3D demoLet the swing growHarder: Contract-relax hamstring stretch (PNF)
  2. Side-to-side leg swings8 each leg
    Beginner · Adductors, Hip abductors · 3D demoEasy range firstHarder: Lizard pose (Utthan Pristhasana)
  3. Standing hip CARs3 slow circles each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a supportHarder: 90/90 hip lift-off

Short splits holds, never pushed

  1. Half-kneeling hip flexor stretch2 × 15 to 30 s each side
    Beginner · Quads, Glutes · 3D demoThen keep movingHarder: Couch stretch
  2. Seated straddle stretch2 × 15 to 30 s
    Beginner · Adductors, Hamstrings, Back · 3D demoStay below any pinch at the front of the hipHarder: Contract-relax hamstring stretch (PNF)

Landings and rehearsal

  1. Ankle bounces (mini pogo)2 × 20
    Beginner · Calves, Shins · 3D demoQuick and lightHarder: Pogo hops
  2. Snapdown to athletic landing2 × 5
    Beginner · Quads, Glutes, Hamstrings · 3D demoStick each landingHarder: Box drop landing
  3. Half handstand at the wall (Ardha Adho Mukha Vrksasana)2 × 20 s
    Intermediate · Shoulders, Triceps, Abs · 3D demoBefore upside-down skillsEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)

Tips

  • Never let anyone push you down into a split: the Whyte Review heard of coaches forcing gymnasts into splits with their body weight, against British Gymnastics' own policies.
  • In a growth spurt, keep your flexibility rather than chasing more, and tell your coach about joint pain, back pain or tight muscles.
  • Sharp wrist pain during the rocks or handstands: stop that part, and see a doctor if it's still painful the next day.
  • After a fall with a suspected concussion, sit out at once: if in doubt, sit them out.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

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Questions people ask

How long does the gymnastics warm-up: wrists, shoulders, spine, hips and landings take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 18 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.