Flexibility is an essential component of a cheerleading routine. A stretching routine increases flexibility, reduces muscular fatigue and lowers your risk of injury. Doing lower and upper body stretches after a match or practice will elongate your muscles and reduce post-workout soreness. Consult with your coach if there is a particular muscle you want to focus on or that is causing you pain or discomfort.
Elbow-Out Rotator Stretch
Cheerleading drills and performances require many overhead motions, increasing the risk of shoulder injury. The elbow-out rotator stretch lengthens and relaxes the rotator muscles in your shoulders. Stand straight and place your right hand on the middle of your back, palm facing away from you and elbow pointing to your right. Pull your shoulder blades down and together, place your left hand on your right elbow and look forward. Use your left hand to pull your right elbow forward without moving your right shoulder. Stop when you feel tension in your right shoulder and hold for 30 seconds before switching arms.
Lying Knee Roll-Over Stretch
Lower back stretches alleviate tension, keep your back limber for routines and help prevent strains. Do the lying knee roll-over stretch to elongate your lower back muscles. Lie on your back, extend your arms by your shoulders and rest them on the floor. Bend your knees, place your feet on the floor and press your legs against each other. Lower your knees to your right, dropping them to the ground. Do this without moving your shoulders or upper body. Hold for 30 seconds, rotate your legs to your left and hold for 30 seconds.
Standing High-Leg Bent Knee Stretch
Squats, jumps and flips all require strength in your hamstrings, the muscles on the back of your thighs. The standing high-leg bent knee hamstring stretch reduces tension in your hamstrings. Stand in front of a workout bench and place your right foot on it. Place your hands on the top of your right leg, lean your chest toward your right knee and stop when you feel a stretch in the back of your left thigh. Hold for 30 seconds, switch legs and do the same with your left leg.
Seated Inner Thighs Stretch
Splits, jumps and leg kicks utilize your inner thighs. The seated inner thighs stretch lengthens your adductors, on the inside of your thighs. Sit on the ground, straighten your back and bring the heels of your feet together in front of your pelvis. Wrap your hands around your ankles and press your elbows against your knees. Stop applying pressure when you feel a stretch in your inner thighs and hold for 30 seconds.
References
- The Stretching Institute; Cheerleading Stretches and Flexibility Exercises; Brad Walker
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
