Just like any other sport, you need to stretch for cheer, to make sure you are ready to perform. By stretching you will get yourself ready for all of the jumping, tumbling, and stunting in the routine. One tip from Varsity's Ultimate Guide to Cheerleading says, "Remember to never stretch cold. Try jogging laps around the gym or jumping rope to get your muscles warm" (Webber 30). This is a very important tip. If you are stretching with your muscles cold their is risk of pulling one. On my cheer team we always do jumping jacks and run a lap before we start our stretches.
The first thing that is really important to stretch out is your legs. For girls most of our power comes from our legs, so we use them in cheer a lot. If you legs aren't properly stretched you may pull a muscle when hitting a jump, pulling a tumbling pass or even doing stunts. One of my favorites is the seated hamstring stretch. For this stretch you sit on the ground with you legs straight forward, and reach as far down toward your toes as you can (31). It's really important with this stretch, and any others, that you don't push yourself; know your limit and don't try to over work your body. I like this stretch because I can really feel it working and stretching out my legs. Another stretch you can do is a lower back and shoulder stretches. I love this one a lot because after a long practice, with a lot of stunting my back and shoulders may become stiff and sore, but when you stretch them out it helps relax the muscles and relieve the stress. This stretch is also really simple, to stretch you shoulders, Stand with your feet very wide apart and place your hands down to your knees while pulling your shoulder back and pushing your opposite leg back (32). This is one of the only stretches I feel highly benefits my shoulders. Lately I've had really sore shoulders after practice and I've had a hard time finding a stretch to help them out. After trying this one it will definitely be my go to help with sore shoulders and back. A last stretch you can do is for your hips. To stretch out your hips, "Step your right foot out in front of your left. Keep your right knee in line with your ankle and reach down and touch the ground...Do the same on the other side" (32). This is a stretch I've done for a very long time. It's great because not only are you stretching your hips, but also your lower back and hamstring. Stretches that have multiple benefits like this are my favorite because it allows you to really get warmed up before you perform.
Now that you know my favorite stretches, what stretches are your favorite, that you find give you the best results?
Citation:
The first thing that is really important to stretch out is your legs. For girls most of our power comes from our legs, so we use them in cheer a lot. If you legs aren't properly stretched you may pull a muscle when hitting a jump, pulling a tumbling pass or even doing stunts. One of my favorites is the seated hamstring stretch. For this stretch you sit on the ground with you legs straight forward, and reach as far down toward your toes as you can (31). It's really important with this stretch, and any others, that you don't push yourself; know your limit and don't try to over work your body. I like this stretch because I can really feel it working and stretching out my legs. Another stretch you can do is a lower back and shoulder stretches. I love this one a lot because after a long practice, with a lot of stunting my back and shoulders may become stiff and sore, but when you stretch them out it helps relax the muscles and relieve the stress. This stretch is also really simple, to stretch you shoulders, Stand with your feet very wide apart and place your hands down to your knees while pulling your shoulder back and pushing your opposite leg back (32). This is one of the only stretches I feel highly benefits my shoulders. Lately I've had really sore shoulders after practice and I've had a hard time finding a stretch to help them out. After trying this one it will definitely be my go to help with sore shoulders and back. A last stretch you can do is for your hips. To stretch out your hips, "Step your right foot out in front of your left. Keep your right knee in line with your ankle and reach down and touch the ground...Do the same on the other side" (32). This is a stretch I've done for a very long time. It's great because not only are you stretching your hips, but also your lower back and hamstring. Stretches that have multiple benefits like this are my favorite because it allows you to really get warmed up before you perform.Now that you know my favorite stretches, what stretches are your favorite, that you find give you the best results?
Webber, Rebecca. Varsity's Ultimate Guide to Cheerleading. Boston: Poppy, New York. Print.
In swimming we also have to stretch as part of our warm up. I never thought of doing the back and shoulder stretch for swimming, but swimming can but a lot of stress on your shoulders so I'm going to try that one!
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ReplyDeleteI stretch before I run for track as well. Getting your body warm before stretching is a great tip since it can be bad to stretch cold. The hamstring stretch seems like a very good stretch. I'll try it out next time I run! I also suggest the quad stretch because my quads can tighten up whilst running.
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