- Elbow-out Shoulder and Rotator Stretch: Stand with your hand behind the middle of your back and your elbow pointing out. …
- Lying Knee Roll-over Lower Back Stretch: While lying on your back, bend your knees and let them fall to one side.
What are 5 good stretches?
- Hamstring stretch. RILEY A DONAVAN. Start on your knees and stretch one leg out between your hands. …
- Hip flexor and quad stretch. RILEY A DONAVAN. …
- Hip opener. RILEY A DONAVAN.
- Glute stretch. RILEY A DONAVAN.
- Side bend. RILEY A DONAVAN.
Which are stretching exercises that a cheerleader will benefit from?
- Jogging either on the spot or around the gymnasium/field.
- Slides from side to side.
- Skipping.
- Lunges.
- Jogging backwards.
- Star jumps.
What are 3 good stretches?
- Quad Stretch. …
- Hamstring Stretch. …
- Thigh Stretch. …
- Hip Stretch. …
- Chest and Shoulder Stretch. …
- Upper Back Stretch. …
- Bicep Stretch. …
- Tricep Stretch.
What should a cheerleader never do while stretching?
When stretching, it's best to
avoid bouncing or jerky movements
to try and push further into the stretch. These ridged movements can tear tendons and muscles.
How can I improve my cheer jumps in a week?
- Straddle Stretch. One of the basic ways to execute a high jump is by improving your flexibility. …
- Straddle Lifts. Straddle lifts strengthen your hip flexors which are important for stronger stunts and higher jumps. …
- Seated Toe Touches. …
- Squat Jumps. …
- Jump Conditioning Drills.
How do you get flexible fast?
- Start and end each day with static stretches. Static stretches allow for deep, isolated stretching. …
- Perform dynamic stretches before and after you exercise. Dynamic stretches improve mobility. …
- Mash your muscles a few times each week. …
- Practice rotational movements.
What are the 5 warm up exercises?
Some other examples of warm-up exercises are
leg bends, leg swings, shoulder/ arm circles, jumping jacks, jumping rope, lunges, squats
, walking or a slow jog, yoga, torso twists, standing side bends, lateral shuffle, butt kickers, knee bends, and ankle circles.
What are good daily stretches?
- Neck roll. Stand up straight with the feet shoulder-width apart and the arms loose. …
- Shoulder roll. Stand up straight with the arms loose. …
- Behind-head tricep stretch. …
- Standing hip rotation. …
- Standing hamstring stretch. …
- Quadriceps stretch. …
- Ankle roll. …
- Child's Pose.
What stretches should I do everyday?
- The neck stretch. This neck stretch can be performed seated or standing and is a great way to ease built up neck tension from a day at your computer. …
- The standing quad stretch. …
- The chest stretch. …
- The cat stretch. …
- The hamstring stretch. …
- The bum stretch. …
- The hip stretch.
What are 10 different stretches?
- #1: Neck Stretch – Can do Sitting or Standing. Learn more: …
- #2: Chest Stretch. Stand tall or sit upright. …
- #3: Standing Triceps Stretch. Stand tall or sit upright. …
- #4: Shoulder Stretch. …
- #5: Wrist and Biceps Stretch. …
- #6: Wrist and Forearm Stretch. …
- #7: Torso Stretch. …
- #8: Hamstring Stretch.
How can I regain flexibility in my legs?
Bend one knee and hug it into your body
. Slowly kick that leg up toward the ceiling, straightening it and pulling it toward the torso until tension is felt behind the leg. Point and flex the foot 3 times and perform 3 ankle circles in each direction. Lower the leg and repeat with the opposite leg.
How do beginners stretch?
Stand with your feet shoulder-width apart, knees and hips relaxed. Interlace your fingers and extend your arms above your head, palms up. Take 10 slow, deep breaths, elongating the stretch on each exhale. Relax, and repeat once more.
Why is there a need to warm up before cheerleading?
Before you start a cheerleading practice or routine, it's important that
you warm up and stretch out in order to help prevent injury
. When you choose warm up and stretching routines, make sure you target the muscles you'll use while exercising.
Should I warm up before exercise?
Warm up properly before exercising to prevent injury and make your workouts more effective. This warm-up routine should take
at least 6 minutes
. Warm up for longer if you feel the need.
