Simple Stretching Exercises to Improve Your Flexibility
Some people shrug off the need to do a bit of stretching before working out, not knowing that this is an important part of a workout routine.
As an aspiring professional cheerleader, you will be practicing and doing a lot of movements. Even when you’re not doing a dance routine, chances are you will be hitting the gym to keep yourself fit and healthy.
Whether a dance class or workout, improving your flexibility is a must for aspiring professional cheerleaders like yourself.
Small things matter
Stretching might sound so menial compared to your actual work out but it’s very important that you do this before starting any exercise and when you’re done. You will need to perform this for a well-rounded workout. Give focus on areas that you will be using during the actual exercise.
One good reason to stretch is that it helps you become more flexible. This decreases your risk of getting an injury while working out. It also reduces muscle tension and joint strains, increases your range of motion, improves circulation, prepares your body for the rigorous exercise, and reduces the soreness you may feel post-workout.
We compiled these 4 simple stretching exercises to improve your flexibility for your next workout session:
1. Hamstrings
Let’s locate your hamstrings first. It’s a group of three muscles at the back of your thigh, running from your pelvis to your knee. Your hamstrings are at risk of injuries like muscle tears and strains.
Scissor Hamstring Stretch
Do this at a level surface. Start by standing with your feet together and step your right foot back for about two feet. Keep both legs straight and bend forward from your hips. If you can, touch the floor. Hold for 30 seconds and switch to the other leg.
As you do this, you’ll notice that you’ll become more flexible. If you can’t reach the floor during the first few times, you may be able to do so and even further as you progress.
2. Hips
If you have a day-job that requires you to sit for long periods, chances are the muscles in your hips are tight. This can lead to lower back pain.
Lunge with Spinal Twist
Stand with your feet together. Make a big step forward with your left foot then bend your knee, dropping into a lunge. Keep your right leg straight behind you. Toes on the ground. Place your right hand on the floor beside your left foot and twist your upper body to the left while you extend your arm towards the ceiling. Hold for 30 seconds. Switch to the other.
3. Triceps
Your triceps are one of the most important muscles that you need for developing upper body strength. Triceps stretches can help increase flexibility and prevent injuries.
Overhead Triceps Stretch
To do this, you may opt to stand, sit or kneel. Lift one arm over your head and fold at the elbow. With your other hand, grasp your elbow and gently pull to create a deeper stretch. Hold for 30 seconds for each arm.
4. Back
No one wants an aching back nor back injuries. Here’s something to loosen up those tight muscles on your lower back.
Knee-to-Chest Stretch
Lie on your back with your legs straight, feet pointing upward. Bend one knee towards your chest and grasp it with your hands, gently pulling it close. Hold for 30 seconds and switch to the other leg.
Conclusion
There’s more to this list that you can do for different areas of your body. Do keep in mind that excessive stretching before and after a workout may also lead to low performance and microscopic tears in your muscle fibers. As with most things, do it in moderation.
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)
