If you are interested in cheerleading you will need to be able to perform the scorpion pose without having muscle spasms. Read this article for more information.
Steps
Step 1. Learn to lean back, it's important
It is used to stretch the back and to warm up the muscles. Do this stretch 3 times before the scorpion position.
Step 2. Lie on your stomach on a soft surface
Place your palms on the ground with an opening equal to the width of your shoulders. Gently with your arms, push your torso up and try to hold this position for 30 seconds. This is a yoga position and is very useful for stretching the back muscles.
Step 3. Get a bandana or sports rope
Stand with your legs slightly apart. Hold the bandana with your hands behind your legs as you would a skipping rope. Put the bandana around your toe (near your toes) and bring your leg behind you. The elbows should be pointing out, above the head. Get a friend to help you grab your feet. Keep practicing and you will be able to perform the scorpion pose in no time.
Step 4. Balance yourself using your strongest foot
Hold the position for a minute. Use some support if necessary. You can buy a 3-D triangle with a flat top to keep you balanced.
Step 5. As you use your stronger foot for balance, lift the other leg up
Bring it behind you, grab it and pull it towards your head. Make gentle movements without forcing. Get help from someone if needed.
Step 6. Finished
Advice
- One way to perform the Scorpio pose after being in position to perform it is to bring your left leg up and hold it with your left hand, bring it closer to your head while trying to grab it with your right hand. It is the easiest way to perform this pose that even if it seems difficult, with training you will succeed!
- You can also do the wall splits by doing these stretches. It will help you stretch your leg and back muscles better. You can also sit on the ground on one foot and bring the other foot back towards your head.
- If you can already do the splits it will be easier to do the scorpion. While doing the splits, lean back to stretch your back muscles and try to touch your head with the back leg. It will help you prepare for the scorpion position.
- Try running the scorpion with your left leg and standing with your right leg. Often this position is performed like this.
- Work on your back flexibility, lie on your stomach and push your torso up while keeping your hips down.
- When you grab the foot, push out with the leg without forcing.
- Always stretch your arms and back.
- When you are at home and watching TV or with a friend, try bending your back so that your feet touch your head, like a donut.
- When stretching your back, place your hands against the wall and gently work your way down.
- Make sure you touch your toes for at least 10 seconds and do this routine as a warm-up.
