Flexibility Help!

[Jordie]

I need to be very flexible by April (High school tryouts are in late April). So I have about 4 months! I'm a Competitve cheerleader currently and I'm moderately flexible, but I'm not nearly as flexible as I want to be. I was thinking of taking a Flyer Flexibility class.

I almost have my front split (about 2-3 inches away). I stretch everyday.

Although I'm about 6-8 inches away from my middle (center) split. It is very important than I get my center split so that I can have a good toe-touch jump.

I do my front and center split everyday.

Do you have your front and/or middle split? How long and how did you get it? What stretches were most helpful?

 

[UEAcheerchick]

Always stretch beyond your comfort zone, but be sure you don't over do it. Always breath while stretching. And stretch often, you'll never improve if you only stretch every now and then you can join gabbi Butler's streching group on Facebook for more advice

 

[Matt Faherty]

I completely agree all of the suggestions UEAcheerchick made!

Here is a few more tips!

Make sure to stretch both sides equally, even if you only fly on one particular leg. Most people find that one side is slightly more flexible than the other, but large flexibility differences, that can occur from only stretching one leg, will cause slight changes in your posture and movements. Over time these changes can lead to pain or injury, most often in the lower back.

Also, for the most effective stretching at home, a hot shower or bath just before stretching can help you get the results you want quicker. The external heat increases the temperature of your muscles, which makes them relax, allowing you to get a deeper, more effective stretch.

Good luck and Happy Stretching!

Coach Matt
Full-Out: Cheer and Fitness

 

[Jordie]

I second all of the suggestions UEAcheerchick made, with one or two added tips.

Make sure to stretch both sides equally, even if you only fly on one particular leg. Most people find that one side is slightly more flexible than the other, but large flexibility differences, that can occur from only stretching one leg, will cause slight changes in your posture and movements. Over time these changes can lead to pain or injury, most often in the lower back.

Also, for the most effective stretching at home, a hot shower or bath just before stretching can help you get the results you want quicker. The external heat increases the temperature of your muscles, which makes them relax, allowing you to get a deeper, more effective stretch.

Good luck and Happy Stretching!

Coach Matt
Full-Out: Cheer and Fitness

Thanks! I need to start stretching my right side more.

 

[Liz Duplay]

If you can, stretch with a partner. They can help push you lower so you can get more flexible. For scorpions and needles do splits and lean back and the door frame stretch. Also for bow and arrows go into your splits and push your stomach to the floor. Stretch every day for the next 4 months and you should be really flexible by the time try outs are. good luck :)

 

[Matt Faherty]

If you can, stretch with a partner. They can help push you lower so you can get more flexible. For scorpions and needles do splits and lean back and the door frame stretch. Also for bow and arrows go into your splits and push your stomach to the floor. Stretch every day for the next 4 months and you should be really flexible by the time try outs are. good luck :)

If you have a partner stretch you, just be sure they don't push you down too hard or too fast.

Muscles have receptors in them, called spindles, that's job is to sense how much pressure and how quickly pressure its applied within a muscle. When spindles senses sudden movements that go past its regular motion, they makes the muscle tighten to attempt to protect the muscle from being overly stretched and injured. So if someone is forcing that muscle to stretch quickly, and your body is fighting it, there is a chance it could damage or tear the muscle tissue.

Luckily, after a few seconds, those muscle spindles are told by the nervous system, that the pressure being applied is not a threat, and they begin to relax slowly, allowing you to go lower and get a deeper stretch.

So to avoid injury:

• Begin to stretch by going to how far you can get on your own, and hold that for 30 seconds. Repeat a few times.
• Then, reach how far you can go on your own, hold to 10 seconds, then have a partner slowly apply a little pressure until you feel a little resistance. Then STOP for and hold there for 10-20 seconds
• Then the partner can add a little more pressure until you feel resistance again.
• Repeat until you can't go any further.

There is also another kind of flexibility training called Self Myofascial Release. It sounds scary, but all it means is using a foam roller, or tennis ball to massage your muscles and loosen them up.

Sometimes those spindles I talked about earlier get stuck with their switch on. This makes part of your muscle tense and it never completely relaxes. If you have ever had a "knot" in your muscle, you have experienced one of these overactive spindles. Using a foam roller, or tennis ball to massage your muscles basically hits the "reset button" on the muscle and the spindles relax. This allows you to get a better deeper stretch.

Happy stretching,
Coach Matt
Full-Out: Cheer and Fitness

 

[Jordie]

If you have a partner stretch you, just be sure they don't push you down too hard or too fast.

Muscles have receptors in them, called spindles, that's job is to sense how much pressure and how quickly pressure its applied within a muscle. When spindles senses sudden movements that go past its regular motion, they makes the muscle tighten to attempt to protect the muscle from being overly stretched and injured. So if someone is forcing that muscle to stretch quickly, and your body is fighting it, there is a chance it could damage or tear the muscle tissue.

Luckily, after a few seconds, those muscle spindles are told by the nervous system, that the pressure being applied is not a threat, and they begin to relax slowly, allowing you to go lower and get a deeper stretch.

So to avoid injury:

• Begin to stretch by going to how far you can get on your own, and hold that for 30 seconds. Repeat a few times.
• Then, reach how far you can go on your own, hold to 10 seconds, then have a partner slowly apply a little pressure until you feel a little resistance. Then STOP for and hold there for 10-20 seconds
• Then the partner can add a little more pressure until you feel resistance again.
• Repeat until you can't go any further.

There is also another kind of flexibility training called Self Myofascial Release. It sounds scary, but all it means is using a foam roller, or tennis ball to massage your muscles and loosen them up.


Sometimes those spindles I talked about earlier get stuck with their switch on. This makes part of your muscle tense and it never completely relaxes. If you have ever had a "knot" in your muscle, you have experienced one of these overactive spindles. Using a foam roller, or tennis ball to massage your muscles basically hits the "reset button" on the muscle and the spindles relax. This allows you to get a better deeper stretch.

Happy stretching,
Coach Matt
Full-Out: Cheer and Fitness

Cool, thanks. Will do! You're a great coach, Matt!

 

[Jordie]

If you can, stretch with a partner. They can help push you lower so you can get more flexible. For scorpions and needles do splits and lean back and the door frame stretch. Also for bow and arrows go into your splits and push your stomach to the floor. Stretch every day for the next 4 months and you should be really flexible by the time try outs are. good luck :)

Thanks! Yeah, I've been stretching every morning and every night. I'm going to ask my mom to help me out with these. lol

 

[JoFTZEW21]

I used to be in the same position, I got all my splits (middle included) over a course of about 5 months. My jumps are now a ton better than they used to be and my toe touch is hyperextended. I used to do 100 jumping jacks before i stretch, or ran or something while wearing sweatpants to keep my muscles warm. I would stretch when i watched tv, did homework or got on my laptop. I sat in my splits, and definitley pushed myself. Don't overdue it, because then youll get sore and not want to stretch for a while. trust me, stretching everyday makes a huge difference and you can change a lot in a month. Youll be surprised.

 

[Jordie]

I used to be in the same position, I got all my splits (middle included) over a course of about 5 months. My jumps are now a ton better than they used to be and my toe touch is hyperextended. I used to do 100 jumping jacks before i stretch, or ran or something while wearing sweatpants to keep my muscles warm. I would stretch when i watched tv, did homework or got on my laptop. I sat in my splits, and definitley pushed myself. Don't overdue it, because then youll get sore and not want to stretch for a while. trust me, stretching everyday makes a huge difference and you can change a lot in a month. Youll be surprised.

Seriously, thanks I needed this. I've been very worried about how I'll progress even though I've been stretching everyday. Luckily, I have progressed little by little.