How to Stretch Before Cheerleading

In addition to encouraging team spirit, cheerleaders entertain the crowd with acrobatic kicks, jumps, splits and impressive gymnastic feats. Before your next performance, do a quick stretching routine to warm up your muscles, stay limber and reduce the risk of injury. Read on to learn how to stretch before cheerleading.

Instructions

    • 1

      Warm up for at least 10 minutes to avoid stretching cold muscles. Try a simple exercise like jogging or jumping rope.

    • 2

      Stretch your legs, gluts and lower back by sitting in the pike position (legs extended straight in front of you). Lean forward and pull your toes back. Stop when you feel tension and hold the position for 15 seconds without bouncing.

    • 3

      Continue by opening legs into a V. Point your toes, lean to the right, raising your arm over your head. Switch sides and lean to the left. Move to the center, running your left arm down your left leg and right arm down your right leg simultaneously.

    • 4

      Loosen your thighs and back by placing the bottoms of your feet together. Press forward with a straight back.

    • 5

      Work your obliques by returning to the pike position. Place your left foot to the right of your other knee, rotating your upper body until you're facing left. Switch legs and twist to the right.

    • 6

      Move on to your arm and shoulder muscles. Bend your knees a little and open up your stance. Lace all of your fingers together and press your palms out, straight in front of you. Press your palms toward the sky, lean to the left, then lean to the right. Interlock your fingers behind your back and lift your arms slowly until you feel resistance.

    • 7

      Roll your neck and then continue the stretch by tilting your head to the left, then the right.