April 1, 2003

Limberin' Up: Stretching with Susy Cushman

From being referred to as "Gumby," to the woman who can pull off skills otherwise thought "humanly impossible," former Olympic-level rhythmic gymnast, Susy Cushman, has heard it all.

But jokes aside, the 5-foot-8, Tall class winner of the 2002 CBBF National World Qualifier takes her training and stretching very seriously. This dedication was instilled in her when she was a competitive rhythmic gymnastic and applies to everything she does today. "I had Bulgarian coaches who were drill sergeants and only accepted the best," she says. "This has transpired into my fitness training."

Susy, 31, says one of the most important aspects of competition preparation, whether it is for a gymnastic meet or fitness show, is visualization. "The mind is just as important as the body -- if not more," she explains. "During each rep in training, I visualize my muscles growing or my competitor right beside me doing the same rep." From executing a perfect two-minute routine in her mind, to visualizing the sights, sounds and smells of the venue, Susy mentally makes her way through every aspect of a fitness competition. "Most important is knowing there are many aspects beyond my control," she says. "The power I have is in choosing whether I am going to let those factors affect me or not. Expect the unexpected and roll with the punches!"

Although Susy strongly believes in visualizing, she also knows the importance of hardcore training that includes intensive stretching. Aside from improving the flexibility required to execute stellar fitness moves, stretching can also prevent injuries and stiffness.

Common mistakes

"I notice that many people do not warm-up enough, don't hold stretching positions long enough and/or don't stretch frequently enough," explains Susy. For best results she recommends the following:

1. Stretch only after you are warm, for example, after a cardio workout;
2. Hold your positions longer; and
3. Stretch every day, breathing deeply through the stretch.

Susy also says many competitors use bad form when practicing the splits. "They should try to keep their knees straighter and toes pointed," she suggests. "This makes a huge difference in technique when executing a kick or a leap."

Back in motion

"I also notice many fitness competitors do not even explore the parameters of their back flexibility," she says, and adds that the back is one of the most important body parts to stretch. "I'm not saying you should stretch like a contortionist as you can injure your back very easily by overdoing it. While we are improving back flexibility with all the torquing and twisting, it is essential to keep it loose and warm to prevent serious injury as even the smallest back injury can be debilitating."

Doing it right

Despite her busy schedule, training for the upcoming 2003 CBBF Canadian Fitness Championships and CBBF National World Qualifier, and as a recent bride and soon-to-be firefighter, Susy commits 30 minutes a day to stretching.

"First thing in the morning I always bend forward and touch my head to my knees as well as warm up my shoulders by doing arm circles," she says. "After a cardio workout I do my intensive stretching." Susy recommends stretching all parts of the body including shoulders, back, chest, legs, calves and fingers.

For her intensive stretching session, Susy begins with preliminary exercises such as lunges and hamstring stretches. After she has gone through those, she holds over splits on both the right and left leg, then the middle splits for three minutes each way. "I do over splits because the splits alone aren’t challenging enough for me." Susy does her splits on a chair, but says it is also effective off a sofa or a bench with your heel on the seat.

"I stretch my back by lying on my stomach and pushing with my arms," she explains. "It’s kind of like a pushup with your belly on the floor." Susy also does ten bridges on her elbows with the goal of keeping her legs straight, which is an effective stretch for the upper back and shoulders.

"I stretch my shoulders with a rope," she explains. "I hold the rope with my hands as close together as possible, then I rotate my shoulders all the way around to my back in a circle." For variation you can also execute this stretch with a pole or hockey stick "This is an extreme stretch," she warns, "so be careful!"

Dealing with injury

Susy says the safest bet when dealing with an injury is to ice it and consult a professional about proper treatment. "Don't play the guessing game with diagnosis," she advises.

When it comes to stretching, Susy recommends staying completely off the injury until it is three-quarters healed, depending on the type of injury. She finds that injuries heal faster with light and very slow stretching to break up scar tissue. "Never get to the point where there is piercing pain," she explains. She also recommends coming out of the stretch very slowly. "I would not do any dynamic flexibility such as kicks or leaps until it is 100% healed."

Susy believes that in fitness, as in anything else, practice really does make perfect. "Even though a flexibility move doesn't seem possible, with daily stretching the move becomes more and more attainable," she says. "The body adapts to what you teach it and the same goes with flexibility."

Pearls of wisdom

"I would like to encourage girls who do not have a gymnastics background to compete and not feel intimidated by other contestants doing flips and tumbling left, right and center," she says. "Your talent could be your mental strength or a will of steel! I have seen many competitors and gymnasts with incredible talent but no heart or work ethic. When the going gets tough, the tough don't complain. The best competitor is the one with heart, tenacity and missile-lock focus! And don't forget to stretch everyday either."

...Denyse Johnson
denyse@seriousaboutfitness.com

• Go Back