Stretching 101: Benefits and Tips for Improved Fitness
Stretching is one of the best pieces of fitness advice that any professional cheerleader will tell you. Pro cheer training sessions and dance routines include stretches. If you're working out regularly for a future audition, be sure to incorporate it into your program.
Regardless of your fitness level, stretching offers many benefits for your audition preparation and life. Below, you'll learn the 3 best reasons to stretch and simple tips when getting started.
3 Benefits of Stretching
1. Stretching prepares your muscles for exercise.
Dynamic stretches such as leg swings, squats, and high knees improve blood flow to your muscles, thus preparing them for your workout. Because your muscles loosen up, you're less likely to get fatigued.
2. Stretching increases flexibility.
Regular stretching improves your flexibility so that you can move through a greater range of motion. Some workouts and dance moves entail rapid movements which can cause injuries if your joints aren't ready for them.
3. Stretching enhances your performance.
Consistent stretching helps you enjoy your workouts as you're able to utilize your muscular strength to the fullest, recover fast, and sustain your energy levels. Stretching promotes the release of endorphins -- hormones that make you feel your best.
How to Stretch Safely and Properly
1. Don't push yourself past the edge of discomfort.
Stretching should never cause pain or discomfort. If you feel comfortable, stretch a little bit more, and that's it. Pain means that you have gone too far.
2. Do it regularly.
To maintain flexibility and achieve an optimal range of motion, stretch at least three times a week. A stretching session should last 10 minutes long. When doing static stretches, hold the stretch for 10-30 seconds only. Do not bounce.
3. Warm up first.
Stretching cold muscles may result in tendon tears. Always warm your muscles before you start a stretching session. You can jog in place, go up and down the stairs, do some high knees, or ride a stationary bike.
4. Breathe normally.
Breathing normally will help you get the most out of each stretch. Inhale slowly through your nose, and allow your chest to completely fill with air. Slowly exhale through your mouth.
5. End a workout by stretching.
Stretching after working out is as equally important because it allows your entire body to relax. It will also help relieve lower back pain and achieve toned muscles.
Be sure to stretch because you live an active lifestyle as a future pro cheerleader. Enjoy the benefits of stretching as you do it regularly, before and after you workout. And don't forget, stay healthy by eating right, getting enough sleep, and learning to manage your stress!
Need a Great Routine for Your Pro Cheer Audition Practice?
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