Improve Your All Star Cheerleading Stunts Fast and Reduce Common Injuries to Your Elbow and Wrist
By Alton Skinner
The most common injury to All Star Cheerleaders is tendinitis in the elbow and wrist. There are several reasons All Star Cheerleaders get tendinitis in their wrist, in can be related to impact caused from repetitive tumbling, it can occur from being a base. There is a tremendous amount of force transmitted to the tendons that attach the forearm muscles to the wrist and elbow from the loading process, elevation and catching of the flyers. The forearm muscles are fairly large, and they connect to the elbow with some rather small tendons. Since the tendons are much smaller than the muscles, the force of impact is multiplied many times, and a large amount of shock is placed on the tendons exactly where they attach at the bones of the elbow. This repeated shock or weak forearms overtime will result in tendinitis of the elbow or wrist.
Because the primary cause of All Star wrist injuries is that the force of impact is passed along the muscles of the forearm and to the tendons, the best way to prevent elbow problems is to strengthen the muscles of the forearm. A larger and stronger muscle will absorb more of the force and prevent excessive shock to your elbow.
Strengthening exercises involve a light weight (starting with as little as two to five pounds), using 30 to 45 repetitions of movement patterns that emphasize the wrist and forearm. Make sure you consult a physical therapist or physician if you are rehabilitating an elbow injury. The following exercises will improve strength and muscular endurance. Take care to isolate the movements at the wrist and hand, and do not use the upper body or trunk to cheat. A full explanation of how to perform the following drills can be found on You Tube on my channel http://www.youtube.com/user/MrAltonskinner?feature=guide
- Wrist Curls: Extensors
- Wrist Curls: Flexors
- Forearm Pronation
- Forearm Supination
- Radial Deviation
- Ulnar Deviation
- Grip strengthening
Flexibility is an important part of preventing elbow and wrist injuries. Cheerleaders need these stretches to maintain proper range of motion in there wrist and elbow. Perform these stretches before and after practice or a competition. Remember to hold each stretch for about 15 to 20 seconds. A full explanation of how to perform the following stretches can be found on You Tube on my channel http://www.youtube.com/user/MrAltonskinner?feature=guide
- Forearm flexor stretch
- Forearm extensor stretch
It is not often that doing one thing, gives you the bonus of accomplishing two things at once. However, the exercise program for All Star elbow appears to do just that. The same strengthening and flexibility exercises you would do for preventing All Star elbow also prevent elbow injuries.
Increasing strength and endurance of the muscles that cross the wrist helps to protect the wrist and the ligaments that keep the wrist together. In addition to strength and flexibility exercises, proper technique while tumbling and stunting play a critical role in staying injury free.
Add these exercise to your prep program twice a week and watch your stunts improve and your wrist and elbows stay healthy. Check by Winning Workouts For Competitive Cheerleading frequently for more information that will rapidly and radically improve your Cheerleading performance.