Stretching for flexibility

Hello again! We discussed the benefits of dynamic stretching before practicing and exercising so now lets talk about proper STATIC STRETCHING for AFTER EXERCISING.

Static stretching is basically holding still in a stretch for an extended period of time. These stretching techniques are great for full body flexibility and range of motion. In cheerleading, athletes need to be flexible for tumbling, jumping, and stunting. While static stretching is not the quickest way to increase flexibility, it is one of the safest methods. It is important to note that young athletes are still developing and certain types of flexibility training can be harmful! When performed consistently and correctly, a static stretching routine will benefit all cheerleaders, especially young flyers!

Here are a few rules of thumb for a static stretching routine:

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. Stretch out both sides of the body equally. Placing an emphasis only on the leg you fly on can be detrimental to your coordination, balance, and spinal health. If you start to feel sharp pain, release the stretch immediately Breathe out as you stretch and continue to breathe as you hold it. Ease slowly in and out of the stretch. Do not bounce! Perform stretching exercises at least 3 times a week and ideally 5 times per week. Repeat each of the stretching exercises 2-3 times in a row. Hold each stretch for 30 seconds. Complete a range of stretching exercises for different muscle groups, not just one. Only perform stretching exercises when the body is warm. This can be at the end of a training session or following 10 minutes of light aerobic exercise. Heather