Stretching to improve flexibility

Stretching to improve flexibility

Flexibility helps increase range of motion in joints and helps prevent injury. It’s important to warm up muscles and stretch before and after exercising. There are many different ways you can increase flexibility including deep stretching, static stretching or dynamic exercising which incorporates active cardio stretches into your practice.

One of the main things to remember is that good technique and form are necessary to prevent future injury. It’s also important to be stretching multiple times aweek so there is continuous progress in loosening the muscles. No matter how tight your muscles and joints may be, everyone can stretch to improve their flexibility, it just takes some discipline, repetition and persistence and patience.

Before each class at VCA, we will warm up then go through a stretch. A deep stretch encompasses many moves that will elongate the muscles. Lunges, straddle sits, pike sits, splits, pulling each arm across the body, clasping hands behind, rolling the ankles and neck, are all examples of deep stretches.
 

Static stretching is defined as lengthening the muscles while the body is at rest. This type of stretching involves using gravity to ensure the muscles can be stretched while putting little tension on the body. Each stretch should be held from 30 seconds to 2minutes; until it becomes uncomfortable, not painful.

Dynamic stretching increases the flow of oxygen and blood flow while extending range of motion. In addition to improving flexibility, dynamic stretching will help with physical exertion and cheer/dance performance.

It takes time to become more flexible. In order to see an improvement as quickly as possible, you must stretch at least three times a week for 10-15 minutes. Improving flexibility can be hard work, but is fun and will have long lasting benefits for your entire body. Remember, you may experience discomfort and muscle tightness in stretches, but never severe pain.

There are many different paths to improving flexibility; you can switch up your stretching routine occasionally to keep it fun. Try toget into a routine, maybe stretch on commercial breaks, doing homework, or before bed each night. Keep positive thoughts and stay determined. Even if you don’t see progress right away, trust the process. You will be surprised at the goals you can achieve if you continually push yourself.

For more information, please call us at 020-37031336!

Varsity Cheerleading Academy

Address: Zhuguang Newtown International Center Block A, 4^th Floor

 Qingyi Street No.1, Zhujiang Newtown

Tianhe District Guangzhou City.

(Metro Line 5, Exit D, next to Zhujiang Park)

Tel:          020-37031336

Website: www.varsity.com.cn

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