by Lori Kaye

Created on: August 12, 2009

Today's cheerleaders are athletes, and need a conditioning program that includes flexibility. In fact, good flexibility allows a Cheerleader to jump, do high kicks, and the splits. Gaining good flexibility takes a lot of work, but if you follow these tips, you'll improve your Cheerleading.

What is Flexibility?

It's important to understand exactly what is happening when you stretch in order to realize its benefit. If you bend over to touch your toes, you will feel a gentle pull in your arms and shoulders, down your back, and in the backs of your legs. Flexibility is this ability for your muscles to elongate. You can improve it by stretching.

How to Stretch Effectively

Gaining flexibility doesn't happen overnight. Instead, you must work slowly toward your goal by stretching each day. Here are a few tips to help you get the most out of each stretch:

1) Stretch daily. You don't have to set up an "every other day" routine, like Pilates or weight training.

2) Warm up. Simply walking in place for about a minute will do.

3) Stretch slowly, and only to the point where the muscle begins to pull.

4) You shouldn't feel any pain. If you do, you've stretched too far.

5) Don't bounce. You can damage a muscle or ligament by forcing yourself to stretch too far while bouncing.

6) Hold a stretch to a count of 10-30. Relax, and then repeat.

7) Stretch both sides of your body equally, and be sure to include all muscle groups (such as arms, legs, and lower back). You may be tempted to work only on your legs as you try to achieve the splits, but be certain you've included both your upper and lower body. A limber upper body helps your overall tumbling ability.

8) Exhale slowly as you begin to stretch. Emptying your lungs will help you reach farther. Breathe in again as you relax the movement. Be sure not to hold your breath.

Some Easy Stretches

Here are a few easy stretches to get you started:

1) Sit on the floor with your legs straight ahead. Reach forward to touch your toes, while keeping your back and knees as straight as possible. Relax.

2) Sit on the floor with your legs stretched to the sides. Turn your body and reach toward one foot, while you keep that knee and your back as straight as possible. Relax, and repeat on the other side.

3) Sit on the floor with your legs stretched to the sides and facing a wall. The sides of your feet should be touching the wall. Place your hands on the floor behind you. Push yourself closer to wall so you stretch your inner thighs. Relax.

Achieving, and maintaining, good flexibility requires ongoing training. You can train alone by purchasing a book about stretching, or you can join a class, such as Yoga, martial arts, gymnastics, Pilates, and dance. All of these include stretching routines.

Whether you're a seasoned Cheerleader, or trying out for the first time, achieving flexibility will help you gain advantage over your competition. You will be able to perform tumbling routines more easily, and gracefully. Following your daily routine, you can achieve the splits.

Learn more about this author, Lori Kaye.
Click here to send this author comments or questions.