Cheerleading involves more than wearing pretty costumes and motivating your team from the sidelines. Cheerleaders routinely perform complex and dangerous movements that test strength, agility and balance. Cheerleaders go through ongoing strength and conditioning to stay prepared for games and competitions, and stretching is an important part of their regimen.
Standing Resistance Stretch
A standing resistance stretch is most effective when done beside a wall with the help of a partner. Stand with your back to the wall and have a partner stretch your leg up as you push down to offer resistance. Do the stretch on both legs. You can place your foot on your partner's shoulder if it makes the move easier.
Scorpion Stretch
The scorpion stretch starts with one partner lying face down on the floor. The aim is to raise one leg at a time back and up toward your head to resemble a scorpion's tail. Your partner helps by gently pushing the leg up toward your head.
Lying Knee Rollover
A lying knee rollover stretch works your hips and lower back and is performed alone. Lie on your back on the floor or a mat and bend your knees so your feet are flat on the floor. Slowly turn both legs over toward the right, while keeping your upper body stationary. Allow gravity to stretch your low back and hips, then repeat the stretch on the other side. Keep your arms out to the sides during the stretch.
Clasped Hands
With clasped hands, you can stretch your upper back, shoulders, arms and sides. Start by clasping your hands together in front of you and stretching your arms out with you palms away. Reach as far as you can and feel the stretch. Then, raise your arms over head and arch your back slightly. With your arms still above your head, lean slowly to each side and feel that stretch. Finish by clasping your hands behind your back and stretch as you raise them up as high as possible.
