The importance of flexibility to cheerleading cannot be overstated. A cheerleader must be extremely flexible to perform the jumps, tumbling and stunting positions required. Improving your flexibility can help you do better in cheerleading and even prevent injuries. Daily stretching will improve your flexibility. Stretch only after a thorough warmup. When stretching, hold each stretch for 30 seconds and repeat each stretch two to three times.
Back and Shoulder
As a cheerleader, you need flexibility in your upper back and shoulders. Tumbling skills such as the back handspring require flexible shoulders and upper back. Also stunting positions like the scorpion, where you reach one arm over your head and grab your foot behind you -- and the scale where you reach one arm back and grab the knee of your straight leg -- require significant range of motion from your shoulders and upper back. To stretch these areas, practice back bends walking your hands and feet closer together. Another way to stretch your shoulders is with a partner standing behind you and pulling your arms close together.
Hamstrings
Many of the jump and stunting positions you will aspire to in cheerleading require flexible hamstring muscles. The hamstrings are the muscles in the back of your thigh, and flexibility in these muscles allows you to lift your straight leg toward your head. Jumps like the pike, where both feet are extended straight in front of you, and stunts like the heel stretch, where you stretch one straight leg up toward your head, require hamstrings with a wide range of motion. Stretch your hamstrings in a seated position with both legs straight and extended in front of you. Lower your forehead toward your knees, stretching the backs of your legs.
Inner Thighs
In cheerleading you need a widespread straddle for jumps like the toe touch. This requires flexible inner thigh muscles. The best way to stretch your straddle is to let gravity do the work for you in a wall straddle. Lie down with your rear end up against a wall and your straight legs stretched along the wall and pointing up toward the ceiling. Allow your legs to open up into your straddle and let gravity pull your feet closer to the ground. Keep your abdominal muscles pulled in tight, your legs straight, and your toes pointed.
Splits
Cheerleaders must be able to do the splits. You will use split motions in your hurdler jumps, your kicks, and your arabesque and bow-and-arrow stunts. Splits require flexible hamstrings and quadriceps. The best way to stretch for the splits is in the splits. Place one foot in front of you and start sliding down into the splits. As you approach the ground, place your hands on either side of your front leg to help support your body weight. Lower as far as you can and then hold that position. If you have already achieved a full split, try lowering your nose to your front knee or lifting your back foot to touch your head.
References
- MayoClinic.com: Stretching: Focus on Flexibility
- National Center for Biotechnology Information: The Effect of Time on Static Stretch on the Flexibility of the Hamstring Muscles; WD Bandy and JM Irion; September 1994
- The Stretching Institute: Cheerleading Stretches and Flexibility Exercises
- Sports Injury Clinic: Chest Stretch with a Partner
- Yoga Journal: Upward Bow or Wheel Pose
- Sports Injury Clinic: Sitting Hamstring Stretch
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