Stretching plays a crucial role in cheerleading practice. It increases your flexibility and your range of movement and improves splits, high kicks and jumps. Proper cheerleading stretching may also prevent injuries or it can rehabilitate an injury that has already occurred.
Preparing
Stretching should be a required part of your cheerleading routine. Stretch your muscles after a brisk warm-up, such as jogging or walking for five minutes, and after practice and games as well. Each stretch should be help for 30 seconds without bouncing. You should feel tension, but not pain. If pain is present, pull back on your stretch until you feel comfortable. If pain continues, discontinue the stretch and seek advice from a medical professional.
Legs
Sit on the ground with your legs straight out in front of you and your toes facing the ceiling. Lean forward, grab your toes and pull your toes back towards your body. After holding this stretch, relax. With your legs still straight out in front of you, then point your toes and try reaching your hands past your toes. While still sitting, spread your legs into a v-shape and reach forward. To intensify the stretch, have another cheerleader lightly push your back towards the floor. Bring yourself to a standing position. Bend your left knee, raise your left foot behind you, and grab it with your left hand. Switch feet after holding this stretch.
Neck and Back
Sit on the ground with your right leg straight out in front of you. With your left knee bent, place your left leg over your right leg. Turn your body to the left, hold and reverse. Lie on your back and bring your knees to your chest. Wrap your arms around your knees and pull them to your chest, hold and then relax. Perform 10 neck rolls in both directions. Using your hands, lace your fingers behind your head and pull forward so your chin moves toward your chest. With your palms facing you and your fingers laced, arch your back and reach forward as far as you can reach. Reverse this stretch by lacing your fingers behind your back and lean forward.
Arms and Shoulders
While standing, lace your fingers behind your back. Bend at the waist, keep your arms straight and move your laced hands toward the ceiling. After holding this stretch, place your arms behind your back and with your left arm straight and facing down; grab your left wrist with your right hand. Move your right ear towards your right shoulder while simultaneously pulling down on your left arm with your right hand. Hold this stretch and reverse to the other side.
