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Improving flexibility
The following are examples of some general stretching and mobility exercises that will help you improve your flexibility: In all stretching exercises breathe easily while performing them and hold the stretch for 20 to 30 seconds.
The Exercises
Shoulder Circles
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action.
   Repeat with the other shoulder.
Arm Circles
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Lift one arm and reach forward, lift it up and backwards in a continuous circling motion.
   Keep the back straight at all times
   Repeat with the other arm.
Chest Stretch
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
   Stretch the arms back as far as possible
   You should feel the stretch across your chest
Biceps Stretch
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
   Rotate the hands so the palms face to the rear
   Stretch the arms back as far as possible
   You should feel the stretch across your chest and in the biceps
Upper Back Stretch
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Interlock your fingers and push your hands as far away from your chest as possible, allowing your upper back to relax.
   You should feel the stretch between your shoulder blades.
Shoulder Stretch
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Place your right arm, parallel with the ground across the front of your chest
   Bend the left arm up and use the left forearm to ease the right arm closer to you chest
   You will feel the stretch in the shoulder.
   Repeat with the other arm.
Shoulder and Tricep Stretch
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
   Place both hands above your head and then slide both of your hands down the middle of your spine
   You will feel the stretch in the shoulders and the triceps.
Trunk Twists
   Stand tall with your feet slightly wider than hip-width apart, knees slightly bent, hands resting on hips.
   Rotate the upper body slowly and smoothly to bring right shoulder to the front
   Rotate the upper body slowly and smoothly to bring left shoulder to the front
   Keeping your back straight and your hips facing forward.
Side Bends
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on the hips.
   Bend slowly to one side, come back to the vertical position and then bend to the other side
   Do not lean lean forwards or backwards.
Hamstring Stretch
   Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent and the feet pointing at approximately 45 degrees to the side.
   Hold your hands out in front of you for balance.
   Bend at the knees until your thighs are parallel with the floor (Squat)
   Straighten your legs to return to your starting position.
   At all time keep your back straight, look straight ahead and ensure your knees always point in the same direction as your feet.
   You will feel the stretch in the hamstrings
Calf Stretch
   Stand tall with one leg in front of the other, hands flat and at shoulder height against a wall.
   Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor.
   Keep your hips facing the wall and the rear leg and spine in a straight line.
   You will feel the stretch in the calf of the rear leg.
   Repeat with the other leg.
Hip and Thigh Stretch
   Stand tall with you feet approximately two shoulder widths apart.
   Turn the feet and face to the right
   Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical
   Gradually lower the body
   Keep you back straight and use the arms to balance
   You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg.
   Repeat by turning and facing to the left.
Adductor Stretch
   Stand tall with you feet approximately two shoulder widths apart.
   Bend the right leg and lower the body
   Keep you back straight and use the arms to balance
   You will feel the stretch in the left leg adductor
   Repeat with the left leg.
Groin Stretch
   Sit with tall posture
   Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side.
   Resting your hands on your lower legs or ankles and ease both knees towards the ground
   You will feel the stretch along the inside of your thighs and groin.
Front of Trunk Stretch
   Lie face down on the floor, fully outstretched.
   Bring your hands to the sides of your shoulders and ease your chest off the floor, keeping your hips firmly pressed into the ground.
   You will feel the stretch in the front of the trunk
Iliotibial Tract Stretch
   Sitting tall with legs stretched out in front of you.
   Bend the right knee and place the right foot on the ground to the left side of the left knee
   Turn your shoulders so that you are facing to the right
   Using your left arm against your right knee to help ease you further round.
   Use your right arm on the floor for support.
   You will feel the stretch along the length of the spine and in the muscles around the right hip.
Quadriceps Stretch
   Lie face down on the floor, resting your fore-head on your right hand.
   Press your hips firmly into the floor and bring your left foot up towards your buttocks
   Take hold of the left foot with the left hand and ease the foot closer to you buttocks
   Repeat with the right leg
   You will feel the stretch along the front of the thigh