For the successful cheerleader, stretching is a vitally important part of her craft. With proper stretching techniques, you will see that your performance benefits and your injuries are deterred. Believe it or not, leg injuries are often the result of a lack of stretching or even improper stretching.
Perhaps the most important muscle for today’s cheerleader is the hamstring. Basket shots, pike jumps, stunts, toe touches, and split jumps will benefit from your maximum flexibility. If you’re unfamiliar with the hamstring, it’s the large grouping of muscles that runs across the back of your thigh. The hamstring has two parts, the inner and the outer, and it is important to stretch both. In fact, most injuries occur when only part of it is stretched.
Here are a few different ways to stretch your hamstring. Give them a try!
1. Seated hamstring stretch. Sit on the floor with your legs straight. Then, keeping your back straight, stretch out and bring your ribs forward. Make sure your knees remain straight at all times. If you can’t keep your knees straight, spread your legs to a straddle position. You can also stretch the outer and inner hamstrings separately with this technique. For example, when you move your legs inward, the outer part will stretch more. If you move your legs outward, the insides will stretch more.
2. Standing hamstring stretch. Put your foot on something that lifts off the ground like a chair. Next, make sure your hips are pointing forward and keep your feet off the ground. Then stand up as high as you can. Making sure not to arch your back, lean forward as if you are hanging from your hips. Feel it burning!
3. Divisions. Doing splits will stretch the hamstring in your front leg. Make sure your hips are square or forward. If you have trouble doing this, use a mat to keep your angle square.
4. “Pancake” position. This is also called a straddle. When you lean toward the center, your hamstrings and inner thighs will be stretched. With this, you can improve your flexibility in either hamstring depending on which side you lean towards. Keep in mind that your hips must be in line with your leg!
Try some of these stretches! With time and practice, not only will you get better at this over time, but your performance as a cheerleader will benefit as well! Whether you’re a cheerleader for your school’s soccer team or performing in a competition, the more flexible you are, the better your performance!
With cheerleading practice and tryouts just around the corner, it’s the perfect time to get your cheerleading gear for the upcoming season. Chasse offers a number of different uniform and practice clothing options to help you find the best fit. New items include lycra skirts with built-in shorts, V-panel knit shorts, and a large selection of bodywear options.
Also, be sure to check out the great selection of new tops available. From jerseys to tanks to body suits, Chasse manufactures high-quality products at competitive prices, ensuring you can get the equipment you need at the price you want to pay.