The scorpion is one of the more difficult body positions for flyers in cheer. As with the other body positions we see flyers do, the scorpion relies heavily on flexibility. However, the strength of your body is another key component of the scorpion. Especially as we see many teams doing a “kick-up” scorpion, which combines the need for flexibility and strength even more.
While a common theme with many aspects of cheer, the scorpion is a very unnatural position for the human body, probably more so than most other positions the body will be in. This makes strengthening and stretching the right muscles very important. Far too often we see athletes compensate using other muscle groups, and therefore placing increased stress through their spine. This can lead to injuries to the muscles and even to the spine itself.
Performing the following exercises can help to get or improve your scorpion in a safe way. While the flexibility of your back and shoulders are important, having a strong core will help to make pulling the body position easier.
I can not stress this enough. It is absolutely imperative that you are stretching both sides equally. In cheer, we see most flyers flying on their right leg and therefore pulling the scorpion with their left leg. This results in many athletes deciding to only stretch their left leg for a scorpion. You need to stretch both sides the same amount to keep both sides equally flexible and strong. If one side is significantly stronger or more flexible than the other, your body will be unbalanced and it will place you at a much higher risk for injury.
*Hold each stretch for about 30 seconds to a minute, and repeat 3-4 times. Try to go a little deeper into each stretch during each repetition. You should feel a good stretch during each of these, but you should not feel pain.
1. Front Split
2. Front Split with Backward Lean
(*Only perform this stretch once you have mastered a full front split without needing hand support)
3. Bow Stretch
4. Scorpion Stretch
5. Back Bend
6. Seal Stretch
7. Scorpion Position with Strap
***Make sure that your knee is pointing directly behind you, not to the side. When your knee is pointing to the side, you are placing your spine in a position that could potentially cause injury.
These exercises should be completed with 5 second holds, for a total of 20-30 repetitions. They can be broken down into 2-3 sets of 10 with a break between each set.
2. Bird Dog
4. Donkey Kicks
5. Plank Hold
These should be done for 30-60 second holds, for 2-3 repetitions.
What is Stretching?
Stretching is defined as the lengthening of muscles in order to increase muscle flexibility and improve joint range of motion. Stretching activities are a very important part of any exercise or rehabilitation program.
There are a few different goals that can be accomplished from stretching. Before you begin stretching, ask yourself what you are looking to do.
2 Basic Types of Stretching
The million dollar question that comes up a lot is when to stretch. Should you stretch before or after exercise?
Research shows that static stretching before exercise or sport shows no incidence of reducing injury risk and static stretching prior to exercise can actually lower your physical performance. Static stretching helps to relax your muscles and this is not something that you want to do prior to engaging in physical activity.
So what should you do? Dynamic stretching helps to activate and warm up your muscles prior to activity. Research suggests that dynamic stretching prior to exercise can actually improve performance by increasing blood flow to muscles, speed of nerve impulses, and oxygen delivery while increasing flexibility and force of muscle contraction. Although dynamic stretching can help to improve your physical performance, research does not explicitly show that it will decrease risk for injury.
While static stretching before exercise may not be the best idea, static stretching does still have its benefits. Post-exercise muscles tend to get stiff and this is where static stretches can help. Performing static stretches immediately post workout can help to return the muscle to its pre-exercise length and help prevent further stiffness.
How Long Should You Hold a Stretch? How Often?
Holding a stretch for at least 30 seconds, once a day, has been shown to be effective in increasing muscle length and flexibility. Research shows that holding for longer than 30 seconds and increasing frequency for more than once per day does not have any significant increased benefits for improved flexibility.
It is also important to be consistent with your stretching and know that you will most likely not see any improvements overnight. On average, it takes approximately 4-6 weeks to seen an actual change in muscle length from stretching regularly. So keep it up and don’t get discouraged if you do not see results immediately.
When Not to Stretch?
Key Points to Remember
Disclaimer: The information contained on this website is compiled from a variety of professional sources as well as the author's own experiences. The information should NOT be used in place of a visit to your healthcare provider or used to disregard any advice provided by your healthcare provider.