Flexibility is integral to cheerleading. The jumps, tumbling and stunts required in cheerleading require a high degree of flexibility. Daily stretching will help you get the flexibility you need, and it can also prevent injuries. Stretch only after a thorough warm up. It is a good idea to simply do your flexibility training at the end of your cheerleading workouts so that your muscles are supple and properly prepared for stretching. If you plan to do stretching alone, start with 10 to 15 minutes of cardiovascular exercise.
Step 1
Plan out the stretches you intend to perform. Choose stretches for each area of the body that you use in cheerleading: upper and lower legs, core muscles, shoulders, chest and back.
Step 2
Assume the stretching position. Gently lower your body into the stretch.
Step 3
Hold the stretching position for 30 seconds. Do not bounce while in a stretching position.
Step 4
Use a towel as a prop to help you achieve proper form in a stretching position. For example, fold it and place it under your rear end when reaching for your toes in a seated position or loop it around your foot as you lie on your back to pull the leg closer to your body.
Step 5
Breathe deeply in your stretches. Inhale through your nose and exhale through your mouth. Try to complete several breath cycles during each stretch.
Step 6
Repeat each stretch two to three times. Do both sides for the stretches that focus on one side at a time.
Tips and Warnings
- Try stretching the same muscles while seated, standing, and lying to get a slightly different stretch.
- Do not stretch to the point that you feel pain.
Things You'll Need
- Towel
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