Advertisement

What type of flexibility do I need to do in order to do a scorpion?

When trying to establish good levels of flexibility to perform a scorpion, you should incorporate the techniques of foam rolling and static stretching on your hip flexors and your lats. Foam rolling is a form of self massage where you roll back and forth on a roller until you find a sensitive area (known as a knot or adhesion). Once you are able to locate a knot on your hip flexors (the front of your hip), you will then hold the pressure in the one area for 20 to 30 seconds, This forces the muscle to relax, making them better able to lengthen and stretch when you perform your next flexibility technique. The next type of flexibility that you will want to incorporate is called static stretching and it involves moving into a stretch and holding it for 30 seconds in order to lengthen the muscle. In order to perform a static stretch on your hip flexors, you will want to get down and kneel on one knee with your other leg bent and in front  of you. Gently push forward into the stretch. You should feel the tightness in the front of your hip; stop at the first point of tension and hold the stretch for 30 seconds. You will also want to establish good levels of flexibility in your lats as well. Using the same two techniques, foam rolling and static stretching, begin with foam rolling the lats. Lay on your side with the foam roller placed slightly beneath your underarm. Roll until you are able to find a tender area and then hold pressure on the spot for 20-30 seconds. In order to stretch your lats, kneel down on both knees and reach both arms completely in front of you, resting them on a chair or stability ball. You can further enhance the stretch by performing it one arm at a time. Make sure that your back is slightly rounded and try to rotate the arm so that your palm is facing up.

Continue Learning about Cheerleading

Is genetics preventing me from doing a scorpion?
National Academy of Sports MedicineNational Academy of Sports Medicine
Assuming that you have incorporated flexibility training into your program correctly, there might ...
More Answers
Should I focus on sprints or endurance for cheerleading?
National Academy of Sports MedicineNational Academy of Sports Medicine
Cheerleading is a series of high-intensity anaerobic bursts, but the length of the routine deman...
More Answers
Will a cardio program provide leg strength and conditioning for cheer?
National Academy of Sports MedicineNational Academy of Sports Medicine
Strong legs are important in all aspects of cheerleading. Squats, lunges, and calf raises are comm...
More Answers
How can I increase the height of my jumps?
National Academy of Sports MedicineNational Academy of Sports Medicine
For you to increase the height of your jumps, you will need to increase your power. To increase ...
More Answers

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.