5 Simple Stretching Exercises to Improve Your Flexibility

Stretching exercises could be the last thing on your mind. But believe me, when you're preparing your body for a pro cheer or dance audition, you need to improve your flexibility. Easy stretching exercises help loosen tight muscles. In today's article, I'm going to show you five moves that you can add to your regular workout routine.

But before we dive into them, let's discover and appreciate the reasons why flexibility is essential in dancing and pro cheerleading.

Why do you need to be flexible?

Many aspiring pro cheerleaders struggle with flexibility issues. That's no secret. Having a good range of motion matters so much for several reasons:

Good posture. When you develop your flexibility, your posture is likely to improve as well. You can resolve imbalances in your body and it will achieve a proper alignment.

Reduces pain. Another benefit of being more flexible is that you can tolerate physical stress while experiencing fewer muscle aches and soreness. Cramps are less common as well.

High splits and kicks. It's every aspiring pro cheerleader's dream to be able to perform high kicks (that could touch the nose) and do splits on both sides (left and right).

Fewer injuries. Flexibility training does not only improve physical performance, but it also reduces your chances of getting injured during an activity. Remember this: When working on your flexibility, do not rush the process. Rushing can also result in an injury. Take it slowly.

Improve Your Flexibility with These Easy Exercises

Before you do any of these exercises, make sure to perform a dynamic warm-up for 5 minutes. A dynamic warm-up will activate your muscles and get blood flowing throughout your body. Try jogging in place, high knees, butt kicks, and bodyweight squats.

1. The runner's stretch

This stretch releases tight hamstrings. It also lengthens your spine and relieves tension in your lower back.

Start in a lunge position, with your right foot forward.
Place the tips fingers of your right and left hands on the floor.
Breathe in, exhale, and return to the starting (lunge) position.
Repeat on the other side.

2. Triceps stretch

If your workouts involve pressing and pushing using your upper body, triceps stretches are great. Unfortunately, lot of people who workout ignore this stretch. Here's how you can do it.

Stand or kneel with your fit hip-width apart.
Bring your right arm over your head, then bend your right elbow. Let your right hand touch the top middle part of your back.
Repeat on left side.

3. Standing side stretch

This is a basic move that promotes better posture by stretching your spine and oblique muscles. It's also a breathing and calming exercise. With each bend to the side, you exhale to prolong the stretch.

Stand with your feet together.
Clasp your hands and place them above your head.
Inhale. As you exhale, bend your body to the right.
Return to the starting position.
Repeat on the other side.

4. Butterfly stretch

The butterfly stretch targets your lower back, hips, inner thighs, and groin. It's a beginner-friendly stretch for those with tight hips. If your job involves sitting for long hours, make sure you do this stretch.

Sit down and bring your feet together.
Keep your core tight and back straight.
Drive your knees down to the floor.
Hold the position.
Release, then repeat.

5. Knee to chest

This is another way to release tension from your lower back muscles. If you feel pain in your lower back or leg, discontinue the stretch and consult a physician.

Lie on your back with your knees bent and feet flat on the floor.
Raise your right knee and grasp your right lower leg with both arms.
Press your right knee against your chest. Hold for a few seconds.
Repeat on the other side.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader?

We are offering you our fun, FREE (for a LIMITED time) POM FIT™ INTRO CLASS that teaches you beginner-friendly cardio moves.

To take your cheerleading fitness to the next level, we also have POM FIT™: GAMEDAY1™ - a series of challenging full-body cardio classes that include a body stretch class, kick stretch class, abdominal workout class, and more.

Join a POM FIT™ class below:

POM FIT™ INTRO CLASS (Free for a LIMITED time)

POM FIT™: GAMEDAY1™ (USD 27.00)