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cheerleading
how can i stretch for scourpians. i can now do the splits and my healstretches are good, and i almost have my bowin-arrow, but i want a better scourpian. how can i stretch my back and shoulders?
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Okay well I would suggest working on your active flexibility as well as passive flexibility.
For active leg flexibility after doing splits put your back against a wall and with a partner get them to hold your leg up as far as you can comfortably go. Hold this for a minute. Then for 30 seconds let your partner let go and hold your leg as high as you can. Partner then grabs your leg again and you push your leg down as hard as you can for 30 seconds. Then hold with partner for another minute. Then your partner should let go and do little bounces up and down with your leg. Then partner should hold your leg again and push you are far as you can go.
Switch legs and make sure when you are doing this you don't go on your toe for the leg you are standing on. You can also do this facing the wall and kicking your leg backwards.
Shoulder flexiblity:
Sit with a straight back and put your arms out straight behind you. Link your arms together. Keeping your back straight, raise your arms as high as they can go.
Cat stretch - Go on your hands and knees on the floor and then slide your hands out in front of you while sticking your butt in the air. Push your armpits into the floor, and if you want more of a stretch go on your fingertips.
With a partner lie on your stomach and extend your arms straight in front of you. Have your partner lift your arms (above the elbows so you don't hyperextend your arms) as high as they can go.
Cross one arm in front of your body (sort of across your neck) and use your other arm to push it into your body.
Back Flexibility:
Bridges: Lie on your back and place your hands beside your head. Flip them under. Push up into a bridge. Straighten your legs. If you can't do this, then elevate your hands to make it easier. Place your hands on a step or box or something.
Seal stretch: This stretches your stomach as well as back. Lie on your stomach and slide your hands close to your hips. PUsh up with straight arms. If possible touch your feet to your head.
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what i do is use my bed or a ballet bar. I set my let on that so i can grab my leg better.. almost like a support. just prop your leg up on the item (ballet bar. bed, table, etc.) and reach back and grab your leg. It makes it easier for you to get into it and stretch better there.
also work on back beds and chin stands.. they give your back and shoulders a nice relaxing stretch
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do briges with your hands against the wall, and
push back untillyour chest is flat against the wall
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You should do splits but like hold your toes for a long time and then go backwards so you can stretch your back too. You could also put one of your legs up like on the wall and move your body toward your leg and hold it. And just try holding your feet. Hope i helped :)
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