The ability to kick your leg high in the air is a must if you practice dance, cheerleading or gymnastics. Often more challenging than they look, high kicks require you to balance on one leg while the other is extended gracefully into the air as high as possible.

A flexible back makes cheerleading elements, such as tumbling, stunting and jumps, easier to perform. Tight back muscles can limit your range of movement, cause pain and increase your risk of injury.

Four muscles in the front of your thigh, known as your quadriceps, work together to extend your knee. Tight quadriceps are a risk factor for injury, especially if you're involved in sports and activities that require sudden, forceful contraction of the quads.

After warming up your muscles before exercise or cooling them down afterward, you should stretch to keep your muscles flexible. If you often feel dizzy or faint after stretching your muscles, see a doctor to rule out a serious health problem The good news is that the cause may be simple and easy to correct.

A popping knee is not uncommon and it is usually nothing to stop stretching over. Knee joints make a popping noise for one of two reasons: friction or fixation. Neither is usually something you need to be concerned about, although it can be if the popping sound is accompanied by other conditions.

Tense jaw muscles occur for many reasons. Some people unconsciously clench their jaws during times of stress or tension, while others suffer from conditions known as TMJ disorders, disorders of the temporomandibular joint.

Proprioceptive neuromuscular facilitation stretching is the most effective way to increase range of motion. Instead of merely letting your muscles stretch passively, you first contract the muscles and hold them tight before relaxation.

Sore arms are likely the cause of overusing the muscles without first warming up and stretching. Proper stretching is the best way to prevent injuries, including overuse injuries, before physical activity such as sports.

Numbness in your feet typically results from standing or sitting for too long in the same position without moving. However, it can also occur due to a nerve injury, herniated disk, poor circulation or vitamin deficiencies, according to Medline Plus.

Forearm pain is common because of how much time people spend on a computer. Keeping your wrists bent back to type can lead to tension and pain. It is even possible to develop tendinitis in the forearm or carpal tunnel syndrome.

It's important to do stretches for chest tightness to improve your posture. Having tight chest and shoulder muscles causes the muscles to shorten and weaken. As a result, your shoulders become rounded and your head droops forward because your chest and shoulder muscles can't support a tall, straight back.

Anterior pelvic tilt is a problem with posture. Muscle imbalances force the pelvis to tilt forward creating an exaggerated arch in the lower back and a protrusion of the lower abdomen. Anterior pelvic tilt can cause lower-back pain and is often found in individuals who spend a lot of time sitting.