8 Ways to Actually Improve Your Flexibility Day by Day
A flexible body is one of the selling points for pro cheer team auditionees. This is because judges prefer candidates who can perform advanced arena dances such as high kicks and splits without the need for additional training.
But the thing is, you can’t just be flexible overnight. With that in mind, you need to do exercises like stretching and yoga daily to be properly flexible as the auditions approach. Follow these tips to achieve your flexibility goals.
1. Daily static stretching
Get familiar with the basic static stretching positions such as standing hamstrings and frog stretches. Do them everyday especially if this is your first time getting into flexibility improvement. Once you feel development, advance to more difficult stretching positions such as front, side, and forward straddle splits.
2. Follow an exercise program that involves flexibility
Another form of stretching is called dynamic stretching. This is about moving in a gentle fashion until your limbs reach a full-range motion. Examples of exercises that do dynamic stretching are Tai Chi and Yoga. The best part of these exercises is that you can join classes and seek guidance on how to do them right.
3. Eat healthily
Protein from seafood and lean meat improves the healing of the micro-tears in your muscles from stretching. Blueberries are anti-inflammatory foods that reduce the pain you feel from your exercises. Oranges are high in vitamin C that helps produce collagen making your muscles, tendons, and ligaments stronger yet more elastic. Drinking a lot of water is also essential for recovery.
4. Take a warm bath
Before and after an intense stretching session, it’s important that you bathe in a hot tub or take a hot shower. Doing this boosts blood circulation, as well as relaxes and warms up your muscles. Through this, you can get the most out of your stretching exercises by recovering quickly.
During your session, your warm muscles are also easier to move and your discomfort tolerance is higher. This makes you push your limits even further without backing out easily.
5. Hold your stretches long enough
Once you have achieved the maximum of your stretching position, hold that position for at least 20 to 30 seconds. One common mistake is that some only hold a position for a short time which renders the stretching exercise less effective.
6. Stay at slight discomfort
If you feel pain from stretching, that means you’re doing it wrong. Going too far will only cause you a paralyzing sore that would make your muscles and joints even stiffer. First, slowly stretch to the point of slight discomfort before holding the position. Never go beyond that.
7. Maintain proper breathing as you stretch
Another rookie mistake dancers do during flexibility training is holding breaths or breathing shallowly. This can cause severe exhaustion and stress which in turn prevents you from stretching at maximum potential. Always follow a normal yet deep breathing pattern. Inhale through your nose and exhale through your mouth.
8. Find a partner
A partner won’t only help you hold yourself accountable for your stretching exercises but will also assist you in how to do them right. It is best that you find someone like a friend or a relative that also lives a fit lifestyle. You can train together and stretch together making your entire flexibility-improving endeavor fun.
Before doing your daily stretching, always remember to do warmup and cooldown exercises. Don’t rely on a hot bath alone and let your body transition from active to resting mode. This will help prevent injuries. At night, sleep properly as well. Get 7 to 9 hours of sleep to enhance muscle recovery.
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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.
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