9/27/2017 2 Comments week 2- Coming along Hello bloggers! This is my second week of the process of attempting to do a needle. As you can see by my previous post I have started the process of increasing my flexibility and getting my needle. For my second week, I am going to accomplish a scorpion. A scorpion is just bending your leg a little more and getting a little closer to the back of your head. This may be a little more difficult because it requires more balance and flexibility. My first week I practiced all three of my splits and did some other stretching activities to improve my needle.
To help me with my flexibility I am going to do each one of my splits and hold them there for at least twenty seconds each. Doing splits will help me stretch my hamstrings, abdominals and my iliopsoas. These muscles are very important to stretch because if you will one of these then that could result in further injuries. These muscles are the main ones you use for your needle. Whenever I was involved with cheerleading one of my goals was to get a needle. I tried and tried but I could never get it so, this time I'm going to be positive that I accomplish this. I think if I get a needle then it will help me be more flexible in other stuff as well. Another exercise that I have found very helpful is a combination between a split and a needle. You go into a split, which would mean for me since I am right handed I would put my left leg in front, and then you reach back and hold your leg with both hands. This is just like doing a needle but instead you are laying on the ground. Overextended splits are also a stretch that you should do weekly. An overextended split is you get into your split but instead of just having both legs on the floor you put something under the left leg so its lifted up and extended. I have not yet got an overextended split but that is on of my goals for either this week or week three. To be able to get this needle I have developed a schedule. My schedule is consisting of all stretches for my needle that will help me get more flexible. My schedule is Monday's- Do all splits for at least twenty seconds, Tuesdays- Do all splits for forty seconds and overextended splits, Wednesdays- off day, Thursday- Do five scorpions and hold them each for ten seconds, Fridays- Do a little bit of yoga to help improve my balance and Fridays and Saturdays- do all of these stretches. Thank you for reading my second blog post! Next blog coming next Sunday!
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9/20/2017 0 Comments Week 1- Starting the process As you guys know I am trying to get a needle by week 12. To accomplish this goal I'm going to need to stretch every week. To help me stretch for my needle I searched up on the internet on how to stretch. It mentioned that you have to know your natural flexibility and your boundaries. When I was stretching this week, I noticed about myself that I can do all of my splits all the way down, touch my toes, do a heel stretch and when I'm sitting down I could touch my toes while pointing them. So I could say that I am pretty flexible already. In order to get my needle I'm going to have to start with the basics of getting a scorpion which is bending your leg behind your head but not actually getting it straight or high enough.
For this week and next week I am going to work on attempting to get my scorpion and by the second week I want to for sure have my scorpion. To get a needle you have to overextend your back, torso and leg muscles. The tighter muscles are around your back and torso so I will make sure I am stretching those parts of the body more. I want to make sure I won't pull anything so I'm going to stretch for about 10-15 minutes before attempting to do my scorpion or my needle. Another aspect in getting your needle or any type of stretch in cheerleading is balance. Once you get your needle you have to be able to hold your balance throughout the stretch. You need to "warm up" your muscles before you stretch too. It's not good to stretch with cold muscles because it can hurt your form and posture and could cause any injury. I'm going to also develop a routine for my stretching. I'm going to stretch every Monday and Wednesday and make stretches that are going to help me get my needle. Like I mentioned before, I already have all of my splits but I need to work on perfecting them. When doing a split it is just like a needle but you're sitting down. Your most flexible leg is and your dominant leg will most likely be the one that you put behind you head. For me that is my right leg and I'm going to be standing on my left leg so it may be a little difficult to balance. I'm going to practice just standing on my left leg for about one minute on my stretch days to make sure my balance is good. See you guys next post! 9/16/2017 1 Comment Landyn Ellis blog post For my genius hour project I am going to be attempting to do a needle. A needle is something that is connected with cheerleading and is something all cheerleaders want to accomplish, but mostly flyers. You lift your right or left leg up and extend it all the way behind your head so your leg is straight up like a needle. I want to accomplish a needle because I want to increase my flexibility and if I ever get back into cheerleading I want to be able to have that skill.
When you get your needle it also helps your muscles loosen up and helps with other cheerleading skills in the future. I am going to stretch everyday so I don't pull any muscles or hurt myself. I'm going to make a schedule on when I need to stretch when I get home from school everyday and what kind of stretches to do. My mentor is going to be my mom and she is going to monitor my progress and make sure I'm staying on track. Every week I am going too improve on getting my leg closer to my head. By the 10th or 11th week I'm going to make sure by the 12th week I will definitely have my needle. If I get ahead of my schedule and have my needle by the 11th week then I will work on improving it and keeping my balance steady. |