Cheerleading is a highly physical activity that requires endurance, strength, flexibility and balance. Stretching is vital to cheerleaders because it can improve flexibility and even prevent injury. Before you stretch, you must thoroughly warm up your muscles. The best time to stretch is at the end of your cheerleading workout because your muscles are pliable. If you plan to stretch before your workout, start with the vital elements of a thorough warm-up.
Cardiovascular Warm-up
Before you do any stretching, you need to get blood pumping to your muscles. Do a five- to 10-minute cardiovascular warm-up made up of aerobic activity, which gets your heart pumping and your lungs working. For example, jog, climb stairs or march in place. During your cardiovascular warm-up, you should work hard enough that you break a sweat. Your goal here is to get your muscles working so they are pliable and ready to be stretched.
Dynamic Stretching
The type of stretching you should include in your warm-up is dynamic, or active, stretching. This kind of stretching uses movement to get your muscles warmed up and ready for your workout. Complete a full-body dynamic stretching routine. Include movements such as nods and neck twisting. Roll your shoulders and circle your arms. Twist your torso and bend side to side. Prepare your lower body with leg swings, knee lifts and calf raises. Perform these dynamic motions in a swinging, flowing manner. Start with small motions and increase the size until you are completing the motion to the furthest extent of your flexibility. Complete eight to 12 repetitions of each motion.
Stretching Tips
When stretching to increase your flexibility, use static, or stationary, stretching after your cheerleading workout. In a stretching position, reach until you feel a gentle tug in your muscle. Never stretch to the point that you feel any pain or you will risk injuring yourself. Hold these stretches without any bouncing or movement and for at least 30 seconds. Repeat each stretching position in your flexibility workout three times. Incorporate stretching every day in order to make the greatest improvements to your flexibility.
Cautions
There are also several things you should not include before you stretch for cheerleading. In the cardiovascular warm-up portion, do not do any aerobic exercise that requires quick turns or extensive flexibility. Do not mistake dynamic or active stretching for ballistic stretching. In ballistic stretching, you reach as far as you can and then bounce in an attempt to force your stretch past the limits of your flexibility. Ballistic stretching comes with a high propensity for injury and is best avoided. Finally, the most important caution, always warm up thoroughly before doing any stretching. Avoid the temptation to just do a few stretches with cold muscles. It is much safer to stretch muscles that have been thoroughly warmed up.
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