10 Tips for Effective Stretching

One of the most important rules of cheerleading is safety. With that being said, you should ALWAYS stretch before practicing. Below are ten tips to help you stretch effectively and accurately (yes there is a wrong way to stretch, which can result in injury). Keeping these tips in mind every time you stretch will help further your abilities as a cheerleader, while at the same time keep you from any injuries.



10 Tips for Effective Stretching:

1. Always precede stretching by warming up the muscles first. This can be done by power walking, light jogging, or aerobics. Warming up increases blood flow and raises muscle temperature, both of which are very important for muscle elasticity. Without a proper warm up, stretching could result in sprains, strains, or muscle tears.

2. There may be slight discomfort during stretching, but it should be mild and brief. If you feel pain, stop immediately. 

3. Be sure to stretch 3 to 4 times a week.

4. Stretching sessions should last 15 to 20 minutes. Hold each stretch for a count of 30. 

5. Stretch major muscle groups first, then smaller ones. This ensures the smaller groups have been slightly warmed up. Large muscle groups handle shock better than small muscle groups. 

6. Stretch within 1 hour before strenuous exercise or competition to prevent injury and to prepare the muscles for maximum contraction and force.

7. Stretching should be slow, steady, and relaxed with no bouncing involved.

8. Try to isolate the muscle being stretched.

9. Stretch before, during, and after vigorous exercise. This prevents muscles from tightening up and reduces the chance of soreness.

10. Flexibility varies from person to person. It takes time to improve the range of motion, but you will see improvement with time.