Don't let cheerleading fool you -- those jumps and kicks require strong, healthy leg muscles and tendons. Doing the cheers is effective leg exercise. However, you must also stretch your leg muscles to keep them long and flexible. Stretching will prevent your legs from injury. It's best to stretch muscles after you've warmed up with either light exercise or strengthening exercise.
Quadriceps Stretch
Your quadriceps are a group of four muscles in the front of your thigh. They support your knee and help you extend your leg. To stretch them, stand behind a chair for support. Lift your right foot off the floor toward your butt, grab your right ankle and pull it toward your back. When you feel a burning in the front of your thigh, hold the stretch for 30 seconds. Repeat the stretch five times on each leg.
Hamstrings Stretch
Your hamstrings are a group of three muscles in the back of your thigh. They also support your knee and make it possible for you to bend your leg. To stretch them, sit on the floor with your legs straight out in front of you. Put your hands on the floor palms-down and slowly slide them toward your ankles. When you feel a burn in the back of your thighs, hold the stretch for 30 seconds, then slowly return to a sitting position. Repeat the stretch five times.
Gluteus Muscle Stretch
When you land a jump the shock goes all the way up your leg to your buttocks. The three gluteus muscles help your knee absorb that stress and pressure. Stretch them by sitting on the floor with your legs straight out in front of you. Bend your legs and keep your feet on the floor. Tuck your right leg underneath your left leg, pushing your right foot as far to the left and toward the rear of your left buttock as possible. Cross your left foot over your right knee and pull your left knee toward you while sitting up straight. When you feel a tug in your left buttock, hold the stretch for 30 seconds. Repeat the stretch with your legs reversed. Do five repetitions.
Iliotibial Band Stretch
Your iliotibial band is a crucial leg tendon that starts at your hip, travels down your leg and crosses over your knee. Keep it flexible and strong by stretching it. Stand up straight with your legs together, then cross your right leg in front of your left leg. Put your hands together, and reach them toward your toes. You'll feel a tug in the outer part of your left thigh. Hold the stretch for 10 seconds, then switch legs and repeat the exercise. Do five repetitions on each side.
Calf Stretch
Your calf muscles help you jump and are key to supporting both your knees and ankles. Stretch them by standing up and facing a wall. Stand at arm's length away from the wall, then reach out your arms so that your hands are flat on the wall. Now lunge toward the wall with your right knee while keeping your left heel planted on the ground behind you. When you feel the burn in the back of your left leg, hold the stretch for 10 seconds. Repeat the exercise on the other leg. Do 10 repetitions on each side.
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