3 Must-Try Stretches to Master the Biellmann Spin

Alina Zagitova © Pinterest

The Biellmann spin is a stunning and challenging move that requires exceptional flexibility and strength. To achieve this elegant pose, incorporating specific stretches into your training routine is crucial. Here are three effective stretches to help you improve your flexibility and enhance your Biellmann spin:

1. Standing Forward Fold with Leg Lift

• Benefits: Increases hamstring and back flexibility, essential for lifting the leg high.
• How to:
  1. Stand tall with your feet hip-width apart.
  2. Hinge forward at your hips, reaching your hands towards the floor.
  3. Lift one leg off the ground, keeping it straight.
  4. Hold for 30 seconds, then switch legs.

2. Seated Straddle Stretch

• Benefits: Improves hip flexibility, allowing for a wider split and easier leg lift.
• How to:
  1. Sit on the floor with your legs extended wide.
  2. Slowly lean forward, reaching your hands towards your feet.
  3. Hold for 30 seconds.

3. Wall Shoulder Stretch

• Benefits: Enhances shoulder flexibility, crucial for holding the arm overhead in the Biellmann position.
• How to:
  1. Stand facing a wall, about an arm’s length away.
  2. Place one hand on the wall, palm facing forward.
  3. Slowly rotate your body away from the wall, keeping your arm straight.
  4. Hold for 30 seconds, then switch sides.

Remember:

• Warm-up: Always warm up your muscles before stretching to prevent injuries.
• Listen to your body: Don’t push yourself too hard. If you feel pain, stop immediately.
• Consistency: Regular stretching is key to improving flexibility and achieving your goals.

By Vitalina Andrushchenko, Staff Writer