gymnastics stretches

 Any of your standard stretching routines should work. I would make sure to focus on areas where you seem to have trouble. If your hamstrings or hip flexors are tight, give them extra stretching work. The neat thing about flexibility is that as you get stronger you'll become more flexible as well.

People tend to be stiff because of weak muscle groups. Not necessarily because their muscles and tendons are tight. Sometimes an opposing muscle group is not strong enough to pull the muscles you're trying to stretch. For instance the hanging leg raise is a good example. You might be able to have straight legs sitting on the floor, but if you try to raise them from a hanging position they want to bend. This is because the core and hip flexors are weak. Not because a group of muscles are inflexible.

Talk to your parents about it. Find out what kind of injury they think you might incur, why they are worried. Maybe they have experience with injury, maybe they heard someone getting injured stretching. Let them share all their concerns and listen to them. Tell them it’s something you want to do; that you don’t want to be injured either and that you want to learn how to and make sure you do it safely. Being flexible has many health benefits that extend far beyond a single sport. There are safe ways to do it.

Before you talk to them, do some research into safe and dangerous gymnastics stretching. Ask the rhythmic gymnastics coach for information or referral to information and put together a packet of materials. Don’t show this to them im an argumentative way, and wait until after you’ve listened to them and told them that you really want to do it. Only then show your research. Again avoid arguing, you are trying to solve a problem with them. This will demonstrate your commitment to honoring their concerns by showing all the work you did trying to understand what could go wrong and the right way to stretch. In the end maybe they will change your mind, maybe it is very dangerous and there’s some other sport that benefits from stretching that you might do instead.

EDIT: Since I answered this I learned that RG sometimes involves intentionally overstretching. I can’t recommend this. If you mean to do this professionally that’s something to consider but if it’s just for fun, you might not want to risk your ability to walk comfortably the rest of your life.

For further information click here: https://www.easyflexibility.com/products/gymnastics-bridge-and-backbend-stretching-program