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Valerie Ninemire
全美啦啦隊教練指導員協會AACCA(American Association of Cheerleading Coaches and Advisors)會員，目前擔任多所學校啦啦隊、舞蹈及美式足球表演編排老師
為資深新聞專欄作家同時也是網頁寫作協會、國際網頁人協會會員

摘譯關於啦啦隊員身體柔度的文章：
原文：Valerie Ninemire
譯：黃羽淳/小羽

How To Increase Your Flexibility
如何增進自己的柔軟度?

提供二個口訣給想增進柔軟度的你(啦啦隊員)參考：第一句是 "Use It or Lose It"(不使用就會失去它) –你的肌肉muscles、筋tendons、軔帶ligaments 整體需要持續記憶伸展的能力,讓所有的肌群關節(從頸部到腳趾)都能夠伸展是非常重要的。第二句是"Over Time, Not Overnight"(持續但不急進) – 擁有好的柔軟非一蹴可及，必須持續並隨時利用時間做伸展，可以利用閒暇看電視、看雜誌、講電話、上網時…，以下列出幾項歩驟提供參考。
1·每一天利用時間就做伸展(拉筋)。

2·伸展前先暖身，避免身體未熱就做伸展的動作

3·每一種伸展動作直到你覺得緊繃的程度即可，過程不應覺得痛苦並避免過度彈震。

4·每一次伸展維持10到30秒後放鬆然後再進行下一次重複的動作，慢慢增進自己身體的柔軟程度，切忌急進(想一次就達到理想的柔軟度)而造成痛苦

5·伸展動作必須左右二邊都進行，用相同的方法並盡可能地全身各肌群都能伸展。

6·調整呼吸。當你開始做延展動作時慢慢吐氣，放鬆時則回到正常呼吸，切忌在做延展動作時屏住呼吸或過度緊張，整個過程輕鬆且專注。

There are two sayings that are you should keep in mind when trying to improve your flexibility. The first one is - "Use It or Lose It" - Your muscles, tendons and ligaments need a constant reminder of their ability to stretch. It is important to stretch all groups from your neck to your toes. And the second saying is - "Over Time, Not Overnight" - Increased flexibility takes time, it does not happen overnight. Work at it every chance you get, while you’re watching TV, talking on the phone, reading a magazine, or sitting at your computer. Keep stretching. Here are some tips to keep in mind while stretching:

Stretch every day, more if possible.
Warm-up before you stretch. Never stretch a cold muscle.
Stretch only to the point that you feel a tug. You should not feel pain and should never bounce.
Hold each stretch 10 -30 seconds then relax and repeat. As you improve, take your stretch a little further, but never to the point of extreme pain.
Always stretch both sides of your body in the same way and stretch all muscles groups (i.e. calf, hamstrings, arms, shoulders, groin).
Breathe correctly. Exhale as you begin your stretch and then relax and breath normally. Do not hold your breath while stretching or tense up. Relax and concentrate.