Heel Stretch

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*DISCLAIMER: Please consult an instructor or medical professional before attempting any exercise routine.*

Stunt Stand is committed to safe practices at any fitness level.
Our products strive to keep you in the right positions for every trick and flip.
One exercise that only requires stability, strength and flexibility is the perfect heel stretch.
Many new cheerleaders want to know how to pull a heel stretch stunt. Following a few steps will help them achieve this remarkable stance.

Lift your leg up until you can reach the foot with your hand.
Carefully pull the leg up and against your torso until it’s parallel.
It takes many hours to learn how to do a heel stretch.
If you want to know how to improve your heel stretch, standing on our patented Stunt Stand® is a smart way to move forward.
Our cheerleading heel stretch pictures should also give you an idea of the movement, so try it for yourself!

Back: No back flexibility required.

Legs: Left leg split; over-extended split

Arms: No arm flexibility required.

Step 1: Lift your left leg in front of you, making sure your toe is pointed.

Step 2: Using the left hand, grab the outside of your foot.

Step 3: Use your left arm to pull the left leg as close to your body as possible.

Step 4: Hit a sharp ‘High-V’ motion with the right arm.

Step 5: More advanced flyers can pull a Front Heel Stretch (pictured) by pulling their left leg straight in front of them, using both the left and the right hand to grab the foot and pull their leg to the front of their body.

Mistake #1: Flyers tend to drop their chest when reaching for their leg to pull the Heel Stretch.

Mistake #2: Flyers tend to bend their leg while pulling a Heel Stretch. The leg the flyer is standing on should never move or bend during any stunt.

Mistake #3: Flyers tend to have their left leg too far away from their body. The left leg should be slightly in front of them, as close to their body as possible.

The heel stretch is a cheerleading stunt performed by lifting and holding one leg in the air, keeping it straight with toes pointed, while maintaining balance on the other foot kept on the ground.
The Heel Stretch as an exercise routine is great for increasing the flexibility of the hamstrings and gluteus, also helps strengthen the quads and abdominal muscles.

Lift your left leg in front of you, with the toes pointed. Using the left hand, grab the outside of your foot.
Use your left arm to pull the left leg as close to your body as possible.
Hit a sharp ‘High-V’ motion with the right arm.
More advanced flyers can pull a Front Heel Stretch, done by pulling their left leg straight in front of them, using both the left and the right hand to grab the foot and pull their leg to the front of their body.

To correctly pull and master the heel stretch, you must build hip strength, body balance, and flexibility.
Excellent body control must also be learned to keep in check extra movements and assist the bases in holding you during cheerleading stunts.
Back and arm flexibility is not required for the heel stretch.
However, the flexibility of the legs is essential and can be built by occasionally doing leg splits.

Flyers tend to drop their chest when reaching for their leg to pull the Heel Stretch.
Flyers also tend to bend their leg while pulling a Heel Stretch.
The leg the flyer is standing on should never move or bend during any stunt.
Flyers tend to have their left leg too far away from their body.
The left leg should be slightly in front of them, as close to their body as possible.

(click image for details)