Whether you're doing a simple split or a complex liberty stunt, all cheerleading moves benefit from doing stretches beforehand. Stretching doesn't just improve your range of motion so you can perform smoother, bigger cheer stunts, it can also help protect you from injuries. Several specific stretches come recommended as good options for cheerleaders by cheerleading magazines and experts.
Half Roll Back
This stretch helps to increase the flexibility of your back, while also helping to strengthen and stretch your core abdominal muscles. Get on your knees and sit down on your thighs. Place your hands behind you and lean backward, lowering your back down over your legs while contracting your abs. Hold this position for a few seconds, then sit back up into the kneeling position.
Scorpion Stretch
Lie down on your stomach with your legs straight on the ground and your arms against the side of your torso, palms facing down. Bend one leg backward. Then, have a friend push that raised leg up toward your head until you feel a pull in the front of your thigh. Pause when you can't comfortably go any further and hold this position for 10 seconds before lowering your leg back down and raising your other leg.
Lying Knee Roll-Over Stretch
Get on the ground, lying on your back with your face toward the ceiling. Stretch your arms out at your side so that they create 90-degree angles with your body. Keep your legs together. Bend your knees -- keeping your feet flat on the ground -- then let your knees fall to point toward your right side. Hold this position for 10 seconds, then point your knees back toward the ceiling and let them fall to your left side.
Squats
Stand with your feet approximately 8 inches apart. Point your hands out in front of you, keeping your arms and back straight. While maintaining this position for your upper torso, bend your knees and lower yourself down into a squatting position. Hold the squat for 30 seconds, then straighten your legs. When squatting, avoid the temptation to bend your upper torso forward.
