Key Takeaways
- Consistent flexibility work can support cheer skills such as jumps, tumbling, stunts, and flyer positions.
- Warm up before stretching, move gradually, and never force yourself into a painful position.
- Focus on proper form and steady progress instead of trying to reach an advanced position immediately.
- A simple routine you can practice consistently is more useful than saving all your flexibility work for tryout or competition season.
Cheerleaders should work on and improve their flexibility all year. Flexibility supports many cheer skills, including tumbling, jumps, and stunts. Whether you’re in the off-season or already balancing school, practice, and other activities, you can still make time for basic flexibility work throughout the week. We put together a list of a few of our favorite stretches and exercises that focus on flexibility. As your schedule gets busier, try to continue working on these stretches, even if you can’t do them as often. As simple as some may seem, they can help support cheerleaders’ flexibility – the key to performing and cheering in your team uniform on the sidelines or on the blue mat!
Before you start, spend a few minutes warming up with light movement. Ease into each stretch smoothly instead of bouncing or forcing the position. A stretch should feel controlled, so stop if you feel pain. Advanced positions such as elevated splits and bridges should only be attempted when you’re comfortable with the foundational skill.
Front Stretch
Sit in a pike position by putting your feet together, straight out in front of you, without bending your knees. Keeping your back as straight as possible, slowly reach forward toward your feet until you feel the stretch in your legs. Hold the stretch at a comfortable point while breathing normally, then reach slightly farther only as your muscles relax. Over time, work toward reaching farther while keeping your knees straight and the stretch controlled.
Elevated Splits
This stretch is for the cheerleaders who have mastered their splits. Start in a split position you can already hold comfortably, put your arms up over your head, and lean back only as far as you can control. For more of a challenge, slightly elevate your back leg with a rolled towel, blanket, or a pillow and repeat the process as your muscles release. This stretch is great for the scorpion or the arabesque.
If you want to stretch for a bow and arrow or a heel stretch, you can do this stretch with the front leg elevated. Instead of leaning back, lean towards the elevated leg. If you’re working toward advanced flyer positions, build flexibility gradually rather than forcing your range of motion. You can also find more flexibility and preparation tips in our cheer tryout guide.
Hip Flexor
Stand in an upright position with feet hip-distance apart, with your toes, knees, and hips in a straight line. Take a big step forward with your right leg and bend it at the knee, so your thigh is parallel to the ground. Your left leg should be slightly bent, with your knee almost touching the ground.
Lean forward gradually. If reaching the ground is too difficult, use your hands for stability and stay within a comfortable range. Your pelvis should tilt back while you push your hip bones forward until you feel a gentle stretch in that area. Hold as your muscles slowly release and switch legs.
Back Bridge
Lie down on your back with your palms on the floor, above your shoulders, and your knees bent. Straighten your arms and legs by pushing your hips and abs towards the ceiling while keeping your hands and feet in the same position.
Once you are in the “bridge” position, straighten your knees and move your feet so you can comfortably have your toes and heels flat on the floor. Hold this stretch for a few moments and then return to the floor. Only work into a bridge if it’s already a familiar skill you can perform with control.
Bring your knees up to your chest and place your hands on your shins. Gently roll up onto your butt and then back onto your back and shoulders. Repeat this a couple of times to release and relax your back muscles.
Butterfly Stretch
Sit on the floor with your knees bent and the bottoms of your feet touching each other. While keeping the bottoms of your feet together, pull your heels towards you and let your knees lower gently toward the floor until your muscles release.
What to Wear While Stretching
Remember, when performing any of these stretches, it’s important to be wearing the right practice wear. Choose fitted, flexible cheer practice wear that lets you stretch and move comfortably. If you wear a sports bra, make sure it provides comfortable support during practice.
For any of these stretches, you can either go barefoot, wear socks, or wear your cheer shoes. Wearing your cheer shoes is great for when you’re still breaking them in or getting used to moving around in them.
Flexibility doesn’t have to be an all-or-nothing goal. Keep your routine consistent, pay attention to good form, and give yourself time to progress. Even a short stretching session can help you keep flexibility work as part of your regular cheer routine as practices, school, and competitions get busier.
How do you work on your flexibility? Do you have a favorite stretch?