Need to work on your body positions? Or do you just need to increase your flexibility?

These 4 easy stretches will help you improve your body positions, jumps and overall flexibility for cheerleading.

1. Splits: Sit in your right, left and middle splits for 3 minutes every day. Make sure your hips are even and you aren’t resting on your seat during the stretch.

2. Bridges: These are good for back flexibility. Push up or lean back into your bridge, squeeze your feet and knees together, and try to straighten out your legs. Hold this position for 30 seconds. Repeat 3-5 times a day. For an additional stretch, once you are in your bridge, walk your hands and feet as close together as possible and hold for 20 seconds.

3. Body positions: Practice pulling all of your body positions (arabesque, heel stretch, bow, scale, scop and needle) every single day. At minimum, do each one 3 times, and try to hold it for 8 counts. The more consistent you are with your stretches, the faster you will see results.

4. Before and after photos: I find these to be very motivational for athletes. Take a picture of your current splits, bridge and/or body positions, and then find a picture of what you want it to look like. Commit to these stretching tips for a week and then take new photos. You will be SHOCKED at how close you are to the pictures you wanted to look like.