If you want to be a flyer, get ready to stretch, stretch, and then stretch some more! 

It's great to be in the spotlight, but that position is coveted and must be earned. Because flyers must hit several body positions in the air that require extreme flexibility, it's important to limber up. 

Stretching Tips for Flyers:

• You have to stretch every day--it's the only way to make progress. But remember: only stretch when your body is warm. 
• Get your body temperature up and your muscles warm by running or doing at least 10 minutes of cardio before stretching. This is the best way to avoid pulling a muscle.
• Even stretching after a hot shower or warm bath can help you lengthen your muscles. 
• Stretching bands are helpful for overall flexibility. Best of all, they don't require a partner!
  

• If you have the opportunity to take ballet, yoga or pilates, all three are excellent for increasing flexibility.
• Consistency is KEY! Take pictures frequently to see your progress.

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Splits for Leg Flexibility:

• If you have a favorite TV program, do your splits during the show and switch splits during commercials.
• Make sure that both your front leg and your back leg are straight during your splits, and keep your hips square. Ease into them slowly.
• If your splits are looking good, put the heel of one foot on a mat to do over splits.
• If your splits are good, stretch forward onto your front leg and grab your foot to improve your heel stretch and bow and arrow. 

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Back Stretches for Scorpions and Needles:

• To stretch your scorpion, do lots of bridge-ups and push through the legs to overstretch the back and shoulders. 
• Doing the "mermaid" stretch can increase back flexibility and muscles. Lay on your stomach, push your upper body off the floor, and arch backward while trying look at your feet behind you. Then, lift your feet behind you and try to touch your toes to your head.
• If your splits are good, stretch backwards over your back leg and attempt to grab your foot behind your head to improve your scorpion. 
• Make sure to do this on both sides to ensure balanced flexibility.
  

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Partner stretching combined with resistance can take your flexibility to the next level. 

Partner Stretching for Leg Flexibility:

1. Lay down and keep one leg straight and on the ground. 
2. Have your partner push down lightly for one minute on the leg you are lifting in front of your face. 
3. For 30 seconds, use just your leg muscles push back against your partner.
4. For the last 30 seconds, relax into the stretch and let your partner push your leg down farther. 
5. Do this on both sides and remember to make sure your body is warm before attempting this.

Partner Stretching while Standing for Leg Flexibility:

1. In front of a mirror, one partner should face the mirror on her knees. 
2. The other partner should stand behind her also facing the mirror. 
3. The one on her knees should get very close to the standing partner and wrap her arms behind her around the legs of the standing partner. 
4. The standing partner will take one of the legs and stretch it up toward her making sure the the knee is straight while stretching the flyer. 
5. Stretch the flyer slowly and gently and don't pull so hard that you pull a muscle.
6. Hold the stretch for at least one minute and applying the resistance for an additional 30 seconds and then relaxing into the stretch another 30 seconds can once again increase flexibility. 
7. Make sure to stretch both legs.

Partner Stretching for Back Flexibility:

1. Have your partner stand on the side of the foot your are standing on.
2. The person assisting will hold one arm straight above while the stretcher will grab the foot behind her.
3. As you pull your scorpion, have your partner assist you in making contact with your foot.
4. Once you grab your foot, the person assisting will push upwards under your foot to extend the height of your scorpion. 
5. Keep your shoulders square and look straight ahead--do not look up or backwards, because it hinders balance.
   
6. Hold this position for at least 30 seconds and repeat several times on each side.

Advanced Partner Back Stretches:
If you have achieved your scorpion and are working toward the needle, this featured partner stretch is a great way to get there. You will need a strong partner for this stretch.
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