Essential Flexibility Tips for Cheerleaders and Dancers: A Parent's Guide to Smart Stretching

Disclaimer: Always check with your child’s healthcare provider before starting any new exercise or stretching program.

As a chiropractor, I work with many cheerleaders and dancers every day. Parents often bring their young athletes to me after they've already been hurt, asking "Could this have been prevented?" The answer is usually yes. These amazing athletes do incredible jumps, flips, and graceful moves that put a lot of stress on their bodies. When cheerleaders and dancers don't follow proper stretching tips, I see many injuries that could have been avoided. That's why having a good flexibility routine is so important for keeping your young athlete's spine healthy and joints moving well.

Smart Warm-Up: Prepare Your Athlete for Success (Dynamic)

Parents and coaches, this is where injury prevention starts. Your cheerleader's or dancer's muscles are like rubber bands when they're cold - they can snap easily. Before practice or performance, young athletes need to warm up their bodies slowly with these proven stretching tips.

A dynamic warm-up readies cold muscles and the surrounding tissues for action, reducing the risk of strains.

• Arm Circles – (10 forward and 10 backwards) – Keep your shoulders down and core engaged. Rolling the shoulders in controlled circles gets the shoulder joints ready for all the lifting and stunting cheerleaders do. For dancers, this prepares the arms for those beautiful port de bras movements.

• Leg Swings – (10 repetitions each direction per leg) – Hold the wall or a barre, swing your leg forward and then backwards and then side to side. Start small and get bigger with each swing - this flexibility exercise prepares hip joints for splits and high kicks that both cheerleaders and dancers need.

• High Knees and Butt Kicks – (30-45 seconds each) – Drive the knees up to hip level and kick heels towards the glutes. These movements get blood flowing and wake up all the muscles while building the coordination your child needs.

• Beginner plyometrics – 20-30 light ankle hops or “skip in place” for a little extra blood flow. These easy movements are key to injury prevention for both cheerleaders and dancers before they move into more demanding skills.

Targeting Problem Areas: Essential Flexibility for Cheerleaders and Dancers

In my office, I see the same tight spots in young athletes over and over again. Parents bring in their cheerleaders with hip pain, and coaches notice their dancers struggling with flexibility. The hip muscles get tight from doing lots of kicks and splits. When these muscles are tight, it often leads to lower back pain in growing athletes.

Here are two of my top stretching tips:

The 90/90 stretch. This flexibility exercise helps loosen up those tight hip muscles that both cheerleaders and dancers develop.

1. Have your child sit with one leg in front, with the hip and knee bent to 90 degrees and the back leg bent at the hip and knee to 90 degrees. 

2. Keep your spine straight and engage your core. 

3. Then lean forward, from the hips, making sure not to round your back.

4. Hold the position for 30-45 seconds and then repeat with the other leg.

Banded Hamstring Stretch. This stretch is crucial for injury prevention - it helps cheerleaders kick higher and dancers achieve better leg extensions while keeping the back safe. The band helps control the stretch so young athletes don't overdo it.

1. Have your child lie on their back with a resistance band or towel around one foot.

2. Keep the leg straight and gently pull it up and away from the floor (gently pull it towards the chest until you feel a mild stretch)

3. Hold the stretch for 30 seconds.

Take Care of The Spine – Protecting Your Child’s Spine

Now, all of those back bends and bridges can make the spine stiff and sore. The cat-cow stretch is perfect for this. Have your child get on their hands and knees, and have them let their belly fall towards the ground while lifting the head up (like a cow), then round the back toward the ceiling while lightly tilting the head down towards the ground (like a scared cat). Repeat this 5 times and do this slowly to help each part of their spine move better.

Another great stretch is child's pose with a side reach. Start in child's pose (sitting back on their heels with their arms stretched forward), then walk their hands to one side. They should feel a nice stretch along the side of their back. Hold each stretch for 30 seconds. This helps keep their spine flexible for safe tumbling.

Cool Down After Practice (Static)

After practice or performing, the muscles are warm and ready for deeper stretches. This is the best time to work on flexibility.

• Triceps stretch (hold for 15-30 seconds)

• Cross-body shoulder stretch (hold for 15-30 seconds)

• Front splits (hold for 30-60 seconds per side)

• Gentle back bends (hold for 15-30 seconds)

• Seated twists - sit with the legs straight out, cross one leg over, and gently turn toward your bent knee (hold for 45-60 seconds on each side)

• Forward hamstring stretch (hold for 30-45 seconds this time)

Ideally, you should spend about 15 minutes stretching after exercise.  This shouldn’t just be an afterthought.  It is an important part of the entire exercise routine.

Your Plan to Stay Injury-Free

• Stretch 10-15 minutes daily, not weekly. Your body gets more flexible when it’s done consistently.

• Stretch to mild tension, never sharp pain. Always listen to your body. Remember, getting more flexible takes time. The cheerleaders and dancers I work with who stretch regularly get hurt less often and perform better.

• Breathe into each stretch and exhale as you deepen the stretch.

• Track progress and be patient with yourself and keep at it. Your body will get stronger and more flexible, and you'll be able to do all those amazing moves more safely. The healthy habits you start now will help you stay active and pain-free for years to come.

As a parent, you play a key role in helping your child build the right habits that will keep them active and healthy through every performance season. Your child’s flexibility and injury prevention start with small, daily habits—and you’re their biggest supporter.

Don’t wait for an injury to happen before starting a stretching routine. Give your child the tools they need to perform safely and confidently. Call Dr. Pokorney at Pure Chiropractic at (704-793-1329) or schedule your child’s visit today.  Let’s help your child perform at their best – safely.

*Medical Disclaimer: The content on this blog is intended for informational purposes only and is not designed to offer specific medical advice, diagnosis, or treatment. It is not a substitute for consulting with a licensed healthcare professional. Do not disregard professional medical advice or delay seeking it because of something you have read here. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.