Cheering Exercise Program

Sports Injury Prevention > Cheering Exercise Program

Colonial Ortho Sports Med

Cheering Exercise Program

If you have any specific questions about any medical matter, it is recommended that you consult your doctor or professional healthcare provider before starting any exercise program.

Exercises and Related Videos

  • Bicep Curl
    • Start with your arm down by your side (palm forward)
    • Bend at the elbow,
    • Slowly lower your arm
  • Wrist Extension - Eccentric (Close Up)
    • Rest your forearm on a table with your wrist hanging over the edge (palm down)
    • Lift your exercising hand with your opposite hand and then remove it.
    • Slowly lower your hand.
  • Wrist Flex - Eccentric
    • Rest your forearm on a table with your wrist hanging over the edge (palm up)
    • Lift your exercising hand with your opposite hand and then remove it.
    • Slowly lower your hand.
  • Prone Shoulder Extension
    • Lie on your stomach with your hands at your sides (palm down).
    • Keeping elbows straight,
    • Squeeze you shoulder blades together and lift your arms up behind you.
  • Prone T's
    • Lie on your stomach with your arms out to the side, elbows straight (palms forward)
    • Squeeze your shoulder blades together and lift you arms up towards the ceiling.
  • Prone W's
    • Lie on your stomach with your arms out to the side and elbows bent
    • Squeeze your shoulder blades together and lift your elbows up towards the ceiling.
    • Keep your forearms parallel to the floor.
  • Prone Y's
    • Lie on your stomach with your arms above your head and out to the side
    • Pull your shoulder blades down and lift your arms towards the ceiling.
  • Hip Rotation
    • Lie on your side with your knee bent to a comfortable position.
    • Lift your top leg.
    • Turn your top leg so your knee faces the ceiling.
    • Then turn it so it faces the wall in front of you. Repeat.
    • Keep your trunk still and only move at the hip.
  • Shoulder Rotation
    • Lie on your side.
    • Put a towel roll under the elbow that is up toward the ceiling.
    • Bend your elbow to a right angle (90 degrees).
    • Position it so it is parallel to the floor.
    • Turn arm so forearm is pointing to the ceiling. Repeat.
  • Forward Lunge
    • Stand with your feet shoulder width apart.
    • Take a step forward with one leg.
    • Bend both knees.
    • Don’t let your front knee pass your ankle.
    • Your knee move forward over your ankle not to the side of it.
    • Keep your back straight and your hips under your shoulders.
  • Side Lunge
    • Stand with your feet shoulder width apart.
    • Take a step to the side and bend your knees and hips sticking your butt out behind you.
    • You should feet your weight go through your heels, not your toes.
  • Front Planks
    • Lie with your elbows under your shoulders and tuck your toes underneath you.
    • Tighten in your stomach towards your spine and lift your body as one unit and hold.
    • When you get tired or can no longer hold yourself straight, lower your self to the floor.
  • Side Planks
    • Lie on your side.
    • Prop yourself up with your elbow under your shoulder.
    • Lift your hips from the floor keeping your body perpendicular to the floor.
    • Hold until you are tired or cannot keep your body in good alignment.
    • Side Plank
  • Single Leg Heel Raise
    • Stand on one leg.
    • Push up on your toes.
  • Unilateral Bridge - Beginner Level
    • Lie on your back with knees bent.
    • Lift your pelvis with both legs.
    • Lift and straighten one leg.
    • Lower leg and pelvis to the floor.
    • Repeat until you cannot do with good form.
    • Unilateral Bridge
  • Unilateral Bridge - Advanced Level
    • Lie on your back with one knee bent and the other straight.
    • Lift your straight leg and pelvis from the floor.
    • Keep your pelvis level.
    • Hold. Goal of 1 minute.
    • If you cannot keep your pelvis level you should work at the beginner level.
    • Unilateral Bridge
Click here to download the Cheerleading Exercises PDF