Scorpion Stretch
The scorpion stretch helps with the scorpion cheer often used during competitions and performances. Lie down on the ground, facing the floor with your arms outstretched so that your torso, legs and arms create a cross shape. Rotate and twist your pelvis while bending your left leg at the knee and reaching your foot up and across your body to touch your right hand. Lower your leg back down and repeat with your right leg, touching your left hand. If it helps, use a partner to help pull and push your foot toward your hand.
Seated Hamstring Stretch
Your hamstrings play a major role in moving and strengthening your legs and help with many cheer positions. The seated hamstring stretch comes specifically recommended in Inside Cheerleading magazine. Sit on the ground with your back straight. Stretch your legs apart as far as you can, then lean forward at the waist while keeping your legs flat on the ground. Hold this position for 30 seconds.
Arm Circles
During everything from flying cheers to simply flipping your pom-poms, you need to keep your arms limber. Arm circles are basic, but it's an easy way to both warm up your arms while also stretching your arm muscles and tendons. Stand straight and being circling your arms forward in circles. Accomplish 100 repetitions, then reverse your circles to rotate your arms backward.
Splits
Forward splits help elongate the hamstrings and tendons in your upper hamstring region. Start with one foot positioned in front of the other foot, then slowly increase the distance between your feet. The farther your feet go, the closer to the ground your torso sinks. Continue to slide the feet apart until you can no longer go any further. Ideally, you should be able to complete a total split, which means both legs are flat on the ground
