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Team Cheer PNF Stretches | Kbands Stunt Strap Stretching Series

2,298 views · Published 10 September 2015 · 1:50 · Indexed 30 October 2026

Channel: Kbands Training · 2015 · Sports

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Cheerleaders who want to increase their flexibility can take advantage of PNF stretches. PNF stretches employ active presses with static holds to quickly increase range of motion. 

To perform the stretching sequence cheerleaders will need a Kbands Stunt Strap. Cheerleaders will place the Stunt Strap around their foot and begin by lying on their back. Cheerleaders will go through a series of 3 flexibility exercises.

Cheerleaders will begin by pulling their foot toward their head and face while maintaining a completely straight leg. Once the top of this motion has been reached cheerleaders will actively push back into the stunt strap for 8 seconds before returning the leg to the static holding position for 20-30 seconds. A greater range of motion should be achieved after the PNF stretch has been performed. Cheerleaders will perform 4-5 rounds of this stretching sequence on each leg. 

For the next stretch cheerleaders will return their feet to the ground, point their toe away from their body, and pull that same leg up the side of their body, maintaining a straight leg. Cheerleaders will perform the same stretching routine on the groin as they did with the hamstring, pressing against the Stunt Strap for 8 seconds before increasing the range of motion on the static holding portion. 

For the final stretch cheerleaders will roll onto their stomachs and pull their foot toward the back of their head. Once the full range of motion has been reached cheerleaders will press against the strap for 8 seconds before increasing the range of motion on the static hold. 

For more great cheerleading stretching exercises head to KbandsTraining.com. Here cheerleaders will find a wide variety of stretching techniques from static stretching with the stunt strap, to self myofascial release with the Recovery Foam Roller, and even active warmups and strengthening exercises like the Cheerleading Resisted Front Raise.

#cheerleading #cheer #kbands

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