Cheerleaders need to be able to jump, flip, perform stunts and remain limber. Flexibility is what allows you to easily perform these tasks without feeling pain or risking a muscle tear. To improve your flexibility for cheerleading, you will need to perform daily stretching and participate in exercises that promote flexibility.
Step 1
Warm up before any stretching exercises to prevent muscle tears. Move around for three to five minutes to loosen and warm up your muscle fibers. Run in place, do jumping jacks, lift your knees and arm circles.
Step 2
Stretch one to two times a day for 15 to 30 minutes. Include your legs, glutes, stomach, chest, back and shoulders in your stretching routine. Hold each stretch for 20 to 30 seconds to improve your flexibility.
Step 3
Stretch to the point of tension and no farther. A beneficial stretch occurs when you feel slight pressure as you move into the stretch. If you feel pain, immediately stop stretching and wait until the pain goes away to resume. Never perform any bouncing or ballistic stretching, which can cause injuries.
Step 4
Practice yoga or Pilates two to four times a week. These two styles of exercise are designed to improve your muscular function while also enhancing your flexibility. If you are new to yoga or Pilates only do as much as you can; you will gain more range of motion with more practice.
Step 5
Practice various cheerleading moves and poses. Practice the toe touch, pike, herkie, hurdler and spread eagle. Using these movements with your daily stretching and workouts will help you gain more flexibility and prepare you for cheerleading.
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