As a cheerleader, it's important to have good flexibility, especially in the lower body. Stretching is a big part of practices, warmups before practice, games, and competitions. However, stretching is not a warmup. Improper stretching can do more harm than good. When stretching, hold your stretches for at least 30 seconds. Expect to feel tension as you stretch. But, if you feel pain, you've gone too far. Back off the stretch until you don't feel pain and then hold your stretch.