Content

• Steps
• Method 1 of 2: Flexibility
• Method 2 of 2: Equilibrium
• Tips
• What do you need

If you are interested in cheerleading, then you will probably need to get into the scorpion position, and if you are a flyer, you do not want to stretch your muscles at the same time, so:

Steps

Method 1 of 2: Flexibility

1. 1 Learn to bend backwards as this is very important. This will stretch your back and warm up well. Do it three times before doing the scorpion pose.
   • To get started, rolling an exercise ball on your back will help you.
2. 2 Lie on your stomach on the floor (the surface should be soft). Place your palms on the floor shoulder-width apart. Carefully use your hands to lift your torso off the floor and try to hold it there for 30 seconds. This is a yoga pose and is very useful for stretching your back.
3. 3 Take a sports tape or rope. Stand with your legs slightly apart. Take the ends of the rope in your hands behind your legs as you hold the rope. Place it around your feet (near your toes) and pull your leg up behind you. Your elbows should be over your head and point forward. Ask a friend to help you grab your leg. Keep exercising and you will soon be in the scorpion pose.

Method 2 of 2: Equilibrium

1. 1 Keep your balance on your supporting leg. Stand on it for a minute. Use a little support if needed. You can purchase a three-dimensional, flat-topped triangle to help you balance.
2. 2 Whichever leg you use for the scorpion pose, try a vertical split. Try to point your leg up and lean back as far as you can.
3. 3 While standing on your supporting leg, lift the other to your back. When she is behind you, grab her and pull her up to your head. Movements should be smooth, not abrupt. If necessary, ask someone to help you.
   • It's good if someone holds your waist and pulls the scorpion as high as possible, pushing your leg as far as possible with their hand.
4. 4 Ready.

Tips

• If you have a right split, it helps to get into the scorpion pose. When doing the split, bend back to stretch your back, you can bend your back leg and try to touch your head with your toes. Stretching like this will help you get into the scorpion pose easily.
• When doing a split or scorpion stretch, you can do a vertical split. This will help you stretch your back and legs. Alternatively, you can sit with your feet on the floor on the steps and walk back and pull your leg back towards your head.
• Work on flexibility in your back - lying on your stomach and lifting your torso up and your hips down - this will be a good stretch.
• Be sure to do the traditional “touch your toes” exercise every time in your 10 second workout.
• When doing back bends, move your arms up and down the wall as if you were walking.
• An easy way to stretch out with a scorpion when you are stretched is to lift your left leg and hold it in your left hand like a scale, and pull it closer to your head while your right hand also grabs the leg. This is a much easier method and while it may seem daunting at first, experience comes with time!
• At home, when you're watching TV or just bored, try to bend your back so that your head touches your feet.
• Try to learn how to get into the scorpion pose on your left leg. This will be an advantage as most teams have cheerleaders on their right feet.
• When you grab your leg, extend your toe and extend your leg outward, do not push it.
• Constant stretching works well, always stretch your arms and back.
• Yoga classes or special classes for growth work well.
• You should have good flexibility.

What do you need

• Someone to support you and help you raise your leg for the first time