Washington Business Daily

What are some good stretches to increase your flexibility?

This is mostly for cheerleading but other help is good too. What are some good stretches for cheerleading to increase your flexibility. I wanna be able to do a split.

Public Comments

1. Sit down on the floor put your legs out in front of you and stretch to touch your toes Stand up put your feet together and touch your toes Spread your legs into a v while standing up and stretch from side to side Sit on the floor and put your feet back to back.. like sitting indian style almost and push your legs down a little at a time to touch the floor ( this can be quite painful) If you want to do a split... go into split positioin and everyday go down a little more if you need help have someone push you down very little Also have a partner and lay on the ground with your legs in the air , have your partner push them back towards your head Good luck! Just stretch and practice everday!
2. ok... i can do splits and heres how - kneel up on the floor, then get someone to to pick up one of your legs. you wrap your arms around the person behind you legs, for balance. tell the person to pull your leg up as far as it will go. YOU MAKE SURE YOU KEEP YOUR HIPS FACING FORWARD, otherwise it wont work properly. hold the stretch for 10 secs on each leg, about 5 times each, with a short break between each one. always sit it splits go as far down as you can, for 20 secs holding both arms in the air. it hurts but it works.
3. depends on what you want to work on. the best thing for back flexibility would be back arches. They will help you in your arch if you tumble (handspring, etc...) & also if you plan on being a flyer (scale, scorpion, arabesque, etc...). When you do your bridge try to put your shoulders in like with your arms in as straight as a line as you can get. Also extend your legs straight which will force your body to go over your shoulders. For leg stretches the best way if your by yourself would be a little routine. Go into a lunge but do not put your knee down, hold it. From the lunge, lean back to back foot but dont sit on it, hold it. Then from there go back to a lunge, but this time put your knee down, hold it. And last, go into your split. Do both legs. However, if you have a partner, lay on your back, have your partner push your leg towards (it looks like your doing a split upside down), have them hold it there. Switch legs. To get better at your middle split try to have your whole body in as straight of a line as you can get, if you hold that position you will see it works well. If that hurts your knees, try pulling you behind you but still have your body in as straight of a line as you can get (its hard to explain, but its like putting your legs beind you like you would put them if they were in a butterfly). For arms cross your arms across your chest, and then behind the head for both. These are what personally made me better as a cheerleader in the flexibility category (now i'm a varsity cheerleader for my school). Remember holding the stretch only makes you better, your leg is not going to break unless you are doing something completely wrong. Good luck, sorry for the length of it all!