Get Flexible for Cheerleading
Are you someone who wants to be a cheerleader, but you're about as flexible as a toothpick, while the other girls are as flexible as an acrobat? Well, you're in luck! Here is how to increase your flexibility for cheerleading.
Contents
Steps
Create a Routine
- As time permits, set up a routine for yourself. Work on your warm-up routine once in the morning and once in the evening every day.
- Be sure to warm up first. Stretching cold muscles can cause more harm than good.
- Carefully plan your routine. Example Routine... Hold each stretch anywhere from 30 seconds - 1 min. Don't stretch too long, because you might injure yourself. Do a pike, straddle(left, right, center), butter fly, bridge (make sure to push through your shoulders), Splits (left, Right, Center)... If you have your split to the ground then its time for you to put your front foot up on a higher level. If you're tumbling always stretch your wrists and ankles as well.
Warm Up
- If you are about to perform or practice be sure not to 'over-stretch.' This can cause a loss of strength and stability for the time just after stretching.
- Be careful during stretches. You don't want to bounce, this causes tears and pulled muscles. Stretching does hurt and is uncomfortable but don't overdo it and hurt yourself.
Stretch for the Splits
- Sit on the floor. Bend both of your legs so your knees are facing left and right. Push down on both of your knees until you feel the stretch.
- Hamstring Stretch: Lie on floor with knees bent. Straighten one leg and slowly pull it towards you, clasping the thigh, calf or ankle. Keep knee slightly bent.
- Lunge Stretch: In lunge position, rest back knee on the floor, with front knee at 90 degree angle, abs in. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.
Leg Stretch
- Sit on the floor in a straddle position. (not the split) Reach forward and try to touch your toes.
- With your leg extended directly in front of you, face your leg and bend it slightly. Place your hands around the ball of your foot and gently pull back so that you force yourself to flex your foot as much as possible.
- Hold this stretch for about 20 seconds. Don't forget to breathe.
Get Into a Class
- Try to sign up for cheerleading classes at your local gymnastics facility. The classes teach you how to stretch properly.
Tips
- Stretch before doing any jumps, tumbling or stunting. This will help you prevent injuries!
- Always cool off if you feel different or need to lie down.
- Set yourself some goals. Doing so will give you the drive to get more flexible!
- Always warm up before stretching. For example, run for two minutes.
- Try not to eat before exercising!
- Always exercise twice in a day. Twice 15 minutes in a day will help you keep your flexibility and energy.
- Don't stretch your muscles too hard.
- Drink lots of water but not too much before exercising.
Warnings
- Don't force yourself to do a split!
- When doing anything new, make sure you have a qualified coach to spot you until you learn the proper technique and develop the strength to do it safely!
- Don't do any intense moves without a qualified instructor!
