Using a theraband, you can perform a proper warm up for the wrist and forearms in just a couple of minutes. These types of bands can be purchased in rolls with different levels of resistance. Anchor the band or have a partner hold the other and and perform the following moves: wrist flexion, wrist extension, pronation, supination, ulnar deviation and radial deviation. Perform each movement for 15 reps on both sides.
Check out the video for a demo
The Cheer Doc is an online resource for cheer athletes, gymnasts, tumblers, and other acrobatic type athletes to learn how to improve athletic performance as well prevent injuries.