To keep the body balanced and strong, athletes need to strengthen and lengthen their muscles, especially cheerleaders and dancers. If you're trying to lengthen your muscles and increase overall flexibility, there are a few things you should know!

Dynamic Warm-Up

Warming up with dynamic moves like lunges and squat jumps allows muscles to be more pliable - like stretching a rubber band. Your muscles stretch better when they're warm, but can tighten when cold.

Foam roll/ball roll

Fascia covers your muscles and can become restricted and inhibit mobility after an injury or intense workout. Roll out the muscle you are trying to stretch to release tension and to increase mobility.

Discomfort vs. Pain

Stretching may be uncomfortable, but it should not be painful. Keep that in mind when you're stretching to increase your flexibility. Know your limits and listen to your body.

Angles Matter

Stretching from both ends of the muscle at the same time helps to lengthen it. When doing a lying straight leg stretch for the hamstring, also straighten the knee. This lengthens your muscle from the hip and the knee. If the knee is bent, it shortens the muscle at the knee and you don't get a full stretch.

Static Stretching vs. Ballistic Stretching (bouncing)

Hold your stretches for 10-15 seconds and don't bounce. Bouncing can cause the body to tighten up to protect itself and increase risk of injury.

Use Your Resources

Use carpet, wood floors, tile and gym floors to slowly slide into positions more deeply. Couches and tables can also help lower you into stretches without the full weight of gravity.

PNF (Proprioception Neuromuscular Facilitation)

Don't be intimidated by the big words. These three stretching techniques can help you increase the intensity of a stretch big time! This section incorporates partner stretches. Be sure to communicate with your partner at all times, and ease slowly and safely into these stretches.

1. Hold-Relax: Stretch with a partner. Contract the muscle being stretched, pushing against your partner for 10 seconds. Your partner should not move. Next, relax your muscle and ask your partner to help you slowly deeper the stretch.
2. Contract-Relax: Same as hold-relax, except when you push against your partner the body part being stretched will move. Next, relax and have your partner push you slowly into a deeper stretch.
3. Hold-Relax-Contract: Same as hold-relax, but as the muscle is relaxed and being stretched, its opposing muscle is contracted.

Try this series for a hamstring stretch:

1. Hold-Relax: Lie on your back and ask your partner to stretch your leg straight up. Be sure your knee is straight. Push your ankle down slowly against your partner's for 10 seconds. Your partner should not move. Relax and have your partner push you slowy into a deeper stretch. Hold and repeat.
2. Contract-Relax: Lie on your back and ask your partner to stretch your leg straight up. Be sure your knee is straight. Now, push your ankle down against your partner's hand. Your partner should let your leg lower to the ground while gently resisting. Relax once you've reached the ground and ask your partner to push you into a deeper stretch. Repeat!
3. Hold-Relax-Contract: This is the same as the hold-relax, but as your partner stretches the hamstring, squeeze/ flex your quadriceps.

Before beginning any fitness program, you should check with your doctor.  By performing any fitness exercises, you are performing them at your own risk.

By: Anda Udris

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