Cheerleading and the physically intensive gymnastics and acrobatics put participants’ body’s/musculoskeletal systems at an increased risk of injury. A wrong move or falling at the wrong angle can cause permanent damage. Cheerleaders must follow a balanced diet and maintain physical fitness, strength, endurance, and flexibility to be successful cheerleaders. Cheerleading conditioning builds the musculature and spinal strength to decrease the risk and prevent injury.

Cheerleading Conditioning Chiropractor

Cheerleading Conditioning

Cheerleaders must have a solid musculoskeletal system to ensure their safety and the safety of their squads. Workouts include cardio, strength training, and flexibility exercises.

Warming Up

  • Before any workout, the muscles need to be warmed up.
  • Spend five minutes jumping rope, running in place, jogging on a treadmill, or doing any mild activity to raise the heart rate.
  • After the muscles are warmed up, stretch all major muscle groups.


Strength Training

Performing partner lifts, pyramids, and basket tosses calls for strong muscles.

  • Focus on the shoulders, arms, back, core, and legs.
  • Strength training workouts can be done with exercise equipment or body weight.
  • Bodyweight workouts include pushups, situps, partner leg lifts, squats, and lunges.
  • Perform 10 to 12 repetitions each, working up to 75 – 100 reps.


  • Cheerleading conditioning focuses on the hamstrings, quads, glutes, abdominals, chest, shoulders, back, and pectorals.
  • Yoga, Pilates, or regular stretching at home will increase flexibility.
  • Incorporate stretches that focus on the major muscle groups.
  • Stretch at the end of the workout.

Balance Training

Balance is essential.

  • This is where yoga can improve balance.
  • Try tree pose by standing on the right foot, and the left leg bent on the right knee.
  • The left thigh should be parallel to the ground.
  • Raise arms overhead and make a V motion keeping the abdominal muscles tight.
  • Balance for up to one minute.
  • Switch to the other foot.
  • Once balance is mastered on the ground, try balancing on a cushion to add instability.
  • Repeat three to five times on each foot.

Common Injuries

Common injuries include:

  • Hand and finger injuries.
  • Ligament sprains in the knees and ankles.
  • Muscle strains in the hip, low back, and legs.

Overuse injuries

  • Cheerleading is becoming a year-round sport.
  • Starting with tryouts during spring.
  • Teams may hold or go to organized summer cheerleading camps to learn new skills, improve skill sets, and create routines for competition.
  • Continuous training and competitions increase the chance of overuse injuries.
  • The wrists, elbows, knees, and ankles can be injured by repetitive stress.

More severe injuries are:

  • The repetitive tumbling places significant pressure on the spine and can cause stress fractures.
  • Dislocation of the shoulder or elbow.

Injury Causes

  • Lack of arm and shoulder, foot, and ankle strength.
  • Little to no core and abdominal strength.
  • Flexibility problems.
  • Improper conditioning.
  • Unhealthy diet.
  • Performing skills that are advanced for the cheerleader’s current level.

Chiropractic Enhancement

Chiropractic care can treat injuries and strengthen the body’s musculoskeletal system to prevent injuries. Chiropractic’s goal is optimal body performance by redistributing blood circulation, nerve energy flow, correct muscle positioning, and skeletal alignment. Many cheerleading teams are incorporating chiropractic. Injury Medical Chiropractic and Functional Medicine Clinic also specializes in sports medicine rehabilitation, strength training, nutrition, and health coaching.

Cheerleading Strength Training Workout


Boden, Barry P, and Christopher G Jarvis. “Spinal injuries in sports.” Neurologic clinics vol. 26,1 (2008): 63-78; viii. doi:10.1016/j.ncl.2007.12.005

Miners, Andrew L. “Chiropractic treatment and the enhancement of sport performance: a narrative literature review.” The Journal of the Canadian Chiropractic Association vol. 54,4 (2010): 210-21.

Mueller, Frederick O. “Cheerleading injuries and safety.” Journal of athletic training vol. 44,6 (2009): 565-6. doi:10.4085/1062-6050-44.6.565

Pang, Yanbin, et al. “Premature exhaustion of mesenchymal stromal cells from myelodysplastic syndrome patients.” American journal of translational research vol. 9,7 3462-3468. 15 Jul. 2017

Wan, Jing-Jing, et al. “Muscle fatigue: general understanding and treatment.” Experimental & molecular medicine vol. 49,10 e384. 6 Oct. 2017, doi:10.1038/emm.2017.194

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The information herein on "Cheerleading Conditioning Chiropractic" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

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Dr. Alex Jimenez
Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.