Join us Thursday, August 20th at 7pm for Virtual Bunk Night.

Stretching with Cece

WEEK 9

Stretching for sore muscles!

Getting back into the gym is tough!! The video is some range of movement stretches to do in your bunk. Listed are some other options to help relieve those crazy sore muscles after a tough workout!

Ice: this decreases swelling to the muscles, apply ice for no longer than 20 minutes
Heat: will increase blood flow helping the muscles become more oxygenated and increase blood flow
- Try an Epsom salt bath! This helps restore minerals and the warm bath is so relaxing - no baths in Apartment though!!
Water: drink plenty of water! Soreness is caused by lactic acid in your muscles, being hydrated can help that be washed away.
Nutrition: Eating a combination of carbs and protein can help your muscles recover and regain energy!
- Try a glass of milk, apples with nut butter, crackers with cheese, vegetables in hummus, or yogurt with fruit.
Stretching and rest is always guaranteed to help recovery!

WEEK 8

Back to the Gym!

Classic gymnastics stretching routine!

This routine is good if you are just getting back into the gym after Covid, just getting into gymnastics for the first time, or are getting ready for a week at camp next summer!!

To benefit from stretching each position needs to be held for 30-45 seconds. This video is under 15 minutes, but to hold each stretch long enough expect for this to take 20-25 minutes!

WEEK 7

Yoga for Flexibility

Seated forward folds

Single leg forward folds

Middle stretch variations

Cat / Cows

Runners lunge

Kneeling Hamstring

Pigeon Stretch

Downward dog

Wrist mobility

Splits Attempts

Back bend variations

Straddle fold variations

Butterfly

Forward fold variations

Squad stretch

Lizard pose

Cossack squat

Thoracic rotations

Thoracic extension and Lat stretches

Forward fold with chest stretch

WEEK 6

Floor stretching for jumps and leaps

Floor stretching is so important, even though it's difficult!

Dynamic stretches for leaps

Add ankle weights or resistance bands to make these more difficult!

Alternatives!

Jumping off of, or jumping onto, a mat/box/springboard/trampoline/springboard can add a fun twist!

WEEK 5

Partner stretching!! This is a fun way to challenge yourself and your partner! Mom, dad, sister, brother, friend, or anybody can help you partner stretch! For maximum effectiveness warm up, do the dynamic stretching routine, and then work partner stretches statically. Hold each stretch for 30 seconds, and repeat 3-5 times. Each time you'll notice your flexibility increase!

WEEK 4

Shoulder flexibility on bars is vital to be able to do cast handstands, circling elements, and continue advancing to the upper levels. Here I'll show you the three options for grips on bars and talk about shoulder flexibility for each one, but don't forget, stability (strength) is just as important or you won't be able to hold the handstand!

Regular Grip

This grip is the base of all bars work. If hanging or doing a handstand is difficult for your shoulders, bars is going to be tough! Good news, shoulder flexibility and stability can be worked on so you can master cast handstands and beyond!

Reverse Grip

This grip is the next step towards moving into upper level skills. Front giants are done in reverse grip (B value). It's important to be able to be strong in the position so you can add releases or circling elements, like stalders.

Eagle / L Grip

This grip is really only seen at the elite level or by male gymnasts. Be sure to check out the Olympians next summer doing giants and pirouettes in and out of this grip. A giant in the Eagle Grip is worth a C and adding any pirouetting action into or out of the L grip gets into the D or E bonus territory!!

WEEK 3

Foam rolling is a great way to improve flexibility, release muscle knots, and relax sore muscles! I know after a long break from the gym I was wicked sore after the first few workouts and foam rolling helped a lot.

Foam roller

Make sure to drink plenty of water!! Dehydration affects muscles and will lead to injury!
Some muscles will feel a lot tighter and be more sensitive to foam rolling; keep the pressure light but don't skip those muscles, they need it too!

Alternatives

If you do not have a foam roller you can use: a tennis ball, a lacrosse ball, a "tiger tail" roller, the stick from a broom, a water bottle, or any other cylindrical object.
Set a timer for each muscle group you are foam rolling; it helps ensure you are fully working on that muscle and keeps the stretching even on both your right and left sides.

WEEK 2

Split Challenge!!

I stretched my right leg split every day for 5 minutes and it improved so much!

I have not done any gymnastics since the last time I was at camp! I wanted to see how much I could improve my split in just one week. Every day after I exercised, even if that was just a walk, I stretched.

I did these 5 stretches after exercise so my muscles were warm and ready to increase flexibility. I held each stretch for 30 seconds and repeated each one twice.

Hip flexor stretch

Hamstring stretch

Quad and hip flexor stretch

Hamstring and calf stretch

Hamstring stretch

CAMPER CHALLENGE

Together, with an adult, email me a photo from your day 1 and day 7 of the split challenge!

Dunkleysstaff@gmail.com

WEEK 1

Stretching in tiny spaces:

Here is a short video showing a stretching routine that can be done in a tiny space. My home is 200 square feet, that's the size of many family's living rooms! On the right you can also test your knowledge of the name of some muscles.

Dynamic Stretching

Repeat each movement 10x each

Arm circles forward and backward while walking (shoulders)
Walking lunge and pull knee up to chest (quads and hips)
Kick, T or lever to the ground (hamstrings)
Walking pull heel to butt and lean forward (quads)
Side to side lunges (groin)
Straddle stand and twist torso (back)
Runners stretch, then straighten knee and lean towards toes (hip flexor and hamstring)
Tuck sit to pike stand (hamstrings)
Sit in pike roll head (neck)
Roll wrists
Roll ankles
Pike to split stretch
Seal stretch to child pose
Bridge rocks
Downward dog and walk feet (Achilles tendons)

Static Stretching

Hold each stretch for 30-45 seconds

Downward dog (Achilles tendons)
Runners stretch (hip flexor)
Split (Hamstring)
Straddle split (groin)
Pancake (lower back)
Repeat runners stretch on other side (hip flexor)
Split on other side (hamstring)
Chicken wing stretch (trapezius muscles and neck)
Pull arm across chest for shoulder stretch
Bridge on hands (back)
Bridge on elbows (back and shoulders)

Stretching Challenges

National Team Warm Up

https://www.youtube.com/watch?v=eUizjKTDj98

Extended National Team Warm Up

https://usagym.org/pages/women/pages/nat_team_warmup.html

Warm up with Shawn Johnson - 2008 Olympic medalist

https://www.youtube.com/watch?v=YgayLURhhEA

Parent Resources:

SworkitFitness made simple with home workouts that fit your life. Whether you’re an absolute beginner, intermediate, or advanced, Sworkit makes it simple to get in shape and stay in shape.

Hi! My name is Cece Arrison; this is my 9th summer as a counselor. I live in Portsmouth, NH where I work with kids through community mental health and I coach the UNH diving team! As you'll see, I live on a houseboat with my fiance and puppy! I'm excited to share my knowledge with you!

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