Exercises to Become More Flexible For Cheerleading and Recreational Dance , Friday, July 17, 2009 at 12:14 AM, in

Today's cheer leaders, like recreational dancers, need a good conditioning program that focuses on strength, endurance, and flexibility. With this, a cheerleader will be able to sustain performing at peak levels.
Anatomy Involved
The major muscles used by the cheerleader are:
* The muscles of the upper legs and hips; the gluteals, the hamstrings, and the quadriceps.
* The muscles of the lower leg; the gastrocnemius, the soleus, and the anterior tibialis.
* The core muscles; the rectus abdominus, obliques, and the spinal erectors.
* The muscles of the shoulder girdle, chest and back; the deltoids, the pectorals and the latissimus dorsi.





Active stretching is where you stretch your own muscles. If you're sitting in second position, stretching over each leg is going to stretch your hamstrings, and all the muscles around your pelvis and hips. Lean out sideways keeping your torso stretched long to stretch the hip joint area. You can add a side bend over the same leg. This stretches the hamstring and the opposite hip and side of your torso. If you're stretching to the right, be sure to keep the left hip on the floor, and the left leg stretched.
After stretching to one side, straighten upright, and bend forward, holding the abdominals. Keep the backs of the thighs pressed into the floor. Straighten up again then bend over the other leg, hold for about 30 seconds, and pull up into a straight position. You want a sustained 15-30 second stretch but no pain.
Learning the details of the exercises to become more flexible for cheer leading and dance is vitally important.



If you really are serious, you are the one who will learn the tips and tricks and gain an extra advantage on your competition.

Get a complimentary Stretching Tips e course and learn how to become more flexible for cheer leading and dance/sports/fitness.