I was wondering if anyone, maybe other flyers or coaches, could give me some good stretching ideas for scorpians. My back muscles are really tight and i need to get a scorpian for this season.. Any feedback would be greatly appreciated! : ) Good luck to all this season!
Try getting into a bridge then drop your left knee (or whichever leg you scorp with) down to the floor and extend your right leg straight. Try to walk your hands closer to your foot while continuing to extend your hips up toward the ceiling.
Find a buddy to help you stretch your scorp against a wall. Do a standing split against a wall with your scorp leg up knee and shoe laces facing the wall, at this point your hands should be on the floor, head down facing the wall. Walk your base leg as close to the wall as possible keeping your foot straight then have your friend lift your chest until you are in a scale position with your leg on the wall and your arms and chest resting on your friend. You can also do this in a door way and use the opposite side of the door jam to walk your hands up to achieve the stretch position.
These are two stretches that have helped in the past and of course you should be careful when attempting new stretches be sure to only push yourself not hurt yourself. If any of these begins to hurt to much discontinue the stretch.
to add to the other tips, try stretching not only your back and hip flexibility but your shoulder flexibilty. Being able to pull back comfortably will help you extend your stretches whether it be front or back tricks.
stretching your hip flexors with reverse butterflies also works. lay flat on the ground and pull your heels in and knees out. sit in the stretch while watching tv making sure not to push yourself too far too soon. Patience precision and practice over eagerness always.
to help get the scorp up without straining your lower back and shoulders, make a sling and hook it over your foot, pull up and over till its closer to the back of your head, do this in congruence with the other stretches you perform.
stretch thourougly (all limbs) for atleast 30 minutes with a bit of cardio to warm up your body and get your body at peak perfomance capability.
best of luck and stay positive, hope to see you pulling new skills in the air this season!