3 Essential Stretches for the Biellmann

Alexandra Trusova ©Pinterest

The Biellmann is a breathtaking element that requires exceptional flexibility. Here are three stretches to help you achieve the necessary range of motion:

1. Shoulder and Back Stretch

• Why it helps: Improves shoulder flexibility and upper back mobility, crucial for reaching your foot in the Biellmann.
• How to: Stand tall, interlace your fingers behind your back. Gently lift your arms upward, aiming to touch your hands together. Hold for 30 seconds.

2. Standing Split Stretch

• Why it helps: Increases hamstring and hip flexibility, essential for lifting your leg high enough for the Biellmann.
• How to: Stand with your legs wide apart. Bend one knee and reach towards your foot, keeping your back straight. Hold for 30 seconds, then switch legs.

3. Scorpion Stretch

• Why it helps: Improves shoulder and back flexibility, specifically targeting the range of motion needed for the Biellmann.
• How to: Lie on your stomach, lift one leg and reach back to grab your foot with the same hand. Keep your hips on the ground. Hold for 30 seconds, then switch sides.

Remember: Always listen to your body and avoid pushing yourself beyond your limits. Incorporate these stretches into your regular training routine for optimal results.