If your child takes gymnastics classes, it’s essential to get them to class on time to allow for plenty of warmups. Warming up prepares the body for activity, gradually engaging the cardiovascular system and increasing blood flow to the muscles. Doing so can help prevent injuries and reduce post-exercise muscle soreness. Below, discover some moves your gymnast can perform before their classes to get ready for exercise.

3 Warmups to Try Before Gymnastics  

1. Jumping Jacks

Jumping jacks and other jumping exercises such as jumping rope can increase the heart rate and body temperature. This activates the muscles, priming them for the work they’ll do in class. Ideally, your gymnast should complete these exercises at a brisk pace but avoid overworking themselves too quickly. Starting slowly can help prevent muscle strain and cramping.

2. Arm & Leg Swings

In many gymnastics moves, virtually every muscle group in the body is engaged. To get the joints and muscles loose, encourage your gymnast to practice dynamic movements, such as leg swings and forward, straight-legged kicks. These movements can engage the hip flexors and leg muscles. Additionally, have them try arm and wrist circles to increase blood flow to the upper body and prep those joints for work.

3. Back Stretches

Gymnasts need ample range of motion in their backs, but this muscle group is often overlooked when it comes to warmups and stretches. Once they’ve completed some dynamic movements, have your gymnast do some static stretches for their back muscles. Techniques such as backbends and child’s pose can stretch the lower back, while downward-facing dog is useful for loosening tension in the upper back and shoulders. Gentle torso rotations can also stretch the muscles around the spine.

While you can always encourage your gymnast to do some warming up at home, you can rest assured the team from Top Flight Gymnastics gives their students everything they need to enjoy class from start to finish, including guided warmups and cool-downs. Located in Columbia, MD, this center offers classes for children from 18 months to 13 years old and offers both recreational gymnastics as well as competitive teams. Learn about enrollment by visiting their website or by calling (410) 992-1600.