How to Stretch Before Cheerleading

Stretching before cheerleading can prevent injuries and makes your jumps easier. Stretching helps out a lot, no matter if you're an aspiring cheerleader or already on the squad. Wondering how exactly to stretch? Well, You've come to the right place.


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    Start by sitting down on the ground, legs straight and together in front of you, and try to touch your toes and hold it for at least 10 seconds.
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    Next, spread your legs apart as far as they can go. Lean down in front of you and hold it for 10 seconds. Repeat twice, the next time reaching for your right foot and reaching for your left foot the last time.
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    Next, stand up straight and try to touch your toes. Hold for 10 seconds.
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    Then, take your right foot with your right hand and stretch it. Try not to pull it to the side, but to your back.
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    Repeat #4, however, you will grab your left foot with your left hand.
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    Don't forget to stretch out your arms, too! First, put your right arm across your body and grab your right elbow with your left hand and pull for 10 sec. Then switch arms.
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    Put your right arm behind your head and pull it with your left hand. Switch. Hold for 10 seconds for each arm.
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    Do lunges and stretch out your splits.


  • Try to stretch everyday; once before bed and once when you wake up in the mornings. It improves your flexibility a LOT.
  • Always stretch before doing jumps or you might pull a muscle.
  • You have to hold your splits for at least 15 seconds otherwise they won't stretch and you won't get flat on the floor.
  • Always go as far as you can, but stop if it starts to really hurt.
  • Always make sure you warm up your muscles, or else you could pull something while you are stretching.
  • You should also do squats and then jump as high as you can.
  • This is how my team stretches. Keep in mind that there are many other ways to stretch, so experiment with them! you never know, it might be better than the last!
  • If you have someone around you to help they can push down on your back when you're in a straddle to help you improve your flexibility.
  • Build your flexibility by stretching your lower-body muscles, especially your hamstrings and dorsal hips.

Wear flexible clothing that can withstand being stretched. Warm up with light cardiovascular exercise to raise your heart rate. Lower yourself into a kneeling position with your back straight for front splits. Stand up straight and take a wide stance for the side splits. Gently begin lowering yourself into the splits, stopping immediately if you feel any discomfort. Hold the splits position for at least 30 seconds to get the maximum stretching effect.

  • Jumping jacks help a lot because you stretch your arms and legs at the same time.


  • Be careful not to hurt yourself during stretching or during the actual cheerleading!

Things You'll Need

  • A comfortable clothing you'll be able to move around in (i.e., pair of fabric shorts with a tee-shirt)
  • Space to stretch on (i.e. large, empty room)
  • Music to help you stretch is a great motivator!

Article Info

Categories: Cheerleading