A flexible back makes cheerleading elements, such as tumbling, stunting and jumps, easier to perform. Tight back muscles can limit your range of movement, cause pain and increase your risk of injury. Stretching your back before and after cheer practice improves flexibility and your ability to perform certain cheerleading moves. Consult your physician if you experience severe back pain or have a possible back injury.
Step 1 Perform a five-minute warm-up prior to stretching. March in place, jog or step side to side to elevate your heart rate. Warming up your muscles prior to stretching helps loosen your muscles and reduce your risk of injury.
Step 2 Stretch your lower back and hips, muscles used to perform jumps and tumbling passes, by performing the lying knee roll-over stretch. Lie face up on the ground or a mat with your knees bent and your arms out to the side in a "T." Allow your knees to fall to one side, letting your hips and back rotate. Hold the stretch for 10 to 30 seconds, then bring your knees to the other side