All-Star Heel Stretch & Bow And Arrow Flexibility...

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Nia

Jul 9, 2011
17
9
i really need help on my heel stretch and bow and arrow flexibility.
anything would help. Videos, Stretching Routines, etc.
thanks
 
Splits, splits, and more splits! Hyperextended splits help a lot (putting your front foot on something raised off of the floor such as a thick mat or cheese mat), then leaning forward in your splits. :)
 
I agree with the above posts. My daughter is very new to cheer. She is 12 and just started in April/May and when she started she could not do her splits, heel stretch, bow (lol) no way, but her gym is very consistant with stretching (alot like the ones above) and even though it does not happen over night she has become very flexible. The girls at her gym who are 2nd, 3rd, and later year cheerleaders are amazingly flexible so the exercises do work well.
 
Splits, splits, and more splits! Hyperextended splits help a lot (putting your front foot on something raised off of the floor such as a thick mat or cheese mat), then leaning forward in your splits. :)
thanks so much but i usually sit in my oversplits for 3 minutes but im not seeing improvements at all
 
Hey Nia! In working flexibility for your bow, don't forget shoulder flexibility and strength. I'm amazed at how many athletes have hip flexor and leg flexibility, but don't have the shoulder flexibility or upper body strength to hold it. Don't forget to include strength conditioning in your flexibility routine.... I promise you'll see a difference! :)
 
not only is it flexibility but also muscle memory.. i also like to put ankle weights on my girls legs and have them do 20 strechtes on the floor even if they hit an "L" position.. it helps the muscles as well! if you do center splits on a raised surface that helps as well!
 
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