How to stretch out for dancing or cheerleading

Stretching is imperative before ANY workout, but it is extremely important for dancers and cheerleaders to stretch all of their muscles especially well prior to dancing, jumping, or stunting.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Music
• Floor Space

1. Start with your neck-
   The Look: Look as far as your neck will let you to the right and left- do this to five times on each side. Try to look over your shoulder, but be sure to keep your upper body facing forward. Hold each "look" for one count of eight to fully benefit from the stretch.
   
   Ear-to-Shoulders: The goal of this stretch is to "try" touch your ear to your shoulder and your chin to your chest. "Try" to touch your right ear to your right shoulder without moving your shoulder up to meet your ear. You can't do it, of course, but this will stretch the muscles in the side of your neck. Start with your right sie, then try to touch your chin to your chest, now your left ear to your left shoulder, and your chin to your chest....repeat 3-5 times holding each for one eight count.

2. Neck Rolls: We've all done this exercise, but many people do them incorrectly. A neck roll should stretch your neck- it's not just something coaches make you do in P.E. To do a neck roll correctly your should start with your right side: like the previous stretch, try to touch your right ear to your right shoulder, now roll your head so that your chin is to your chest, roll again so that your left ear tries to touch your left shoulder; now, roll your head so you are looking up, put your chin as high as it will go. These motions should all flow - opposed to the other exercise which consisted of individual motions. Roll your head around on your neck slowly. It should take a slow eight-count to make one full rotation. Do this several times.

3. To stretch your shoulders and upper back:
   Shoulder rolls are easy but if done correctly they can serve many stretching purposes, they are especially great for upper back stretching. Roll each shoulder a few times each, then roll them at the same time. Make sure you roll them slowly and really FEEL the stretch. You're not just flailing your arms!
   
   Shoulder stretches: Stretch your hands way up above your head, clasp your hands together, now stretch to your left and right sides (arms should still be over your heads and back should be only SLIGHTLY bent to the side you are stretching toward). You should feel the pulling under your arms and on the sides of your torso.

4. Now stretch your lower back:
   Remember around the world from elementary schoo? This starts out much the way our last stretch ended. Arms are up in the air over your head, now bend at the waist until your back is flat (your arms should still be stretched out, now parallel to the floor) reach forward, then roll to your right side (chest always faces the ground) and then to the center and over to your left side. You can also skip the center and go from side to side. Repeat at least five times.

5. We're getting down to the hamstrings and calf muscles:
   Lunges are great, just make sure you don't extrend your knee over your ankle- that could do knee damage. Hold each lunge for an eight count.
   
   Floor stretch around the world: Sit on the floor with your legs spread apart. Start with your right leg, try to put your chin to your knee- flat backs- no cheating! Then go to the center- chin to the floor (this is difficult but possible), now left leg. Repeat 3-5 holding each position for an eight count.
   
   Reaches: Bring your legs together, toes should be pointed, now reach for your toes, try not to arch your back, it should be flat hold for an eight count (if possible). Then stretch up to the sky. Repeat 3-5 times.
   
   Toesies: Same position, legs together, sit straight up. Now flex and point your toes, if you are doing this correctly you will feel the stretch in your calves.

6. Optionals:
   Straight kicks and jumps (toe touches, herkies, etc) are a great way to end a stretch session.

Tips & Warnings

• Stretching should give you a pulling sensation, sometimes this is mistaken for pain- any stretching should have a pull to it to get the full benefits, but don't stretch so hard it hurts
• Your muscles will become loser and you will be able to reach further as you advance.
• After stretching take a cold bath or apply ice to any sore areas to reduce inflammation. If needed apply heat to relax the muscles.
• Stretch all of your muscles- don't just focus on legs, or shoulders, etc.
• Hold each position for an eight count (if possible), to fully benefit from the stretch.
• Remember not to overdo any stretching, it will do more harm than good.
• Remember that stretching is a process, start easy and work to the harder stuff
• Expect some soreness after stretching.