Scorpion Stretch

Description

How to Do Scorpion Stretch

1. 1
   Setup

   Lie prone on the floor with your face down, arms extended out to your sides at shoulder height, palms flat on the ground. Your body should form a 'T' shape.

2. 2

   Keeping your left shoulder grounded, bend your right knee and lift your right leg, rotating your hips to bring your right foot across your body towards your left hand.

3. 3

   Aim to gently touch your right foot to the floor near your left hand, feeling a stretch in your lower back, hip, and quadriceps. Hold briefly at the peak of the stretch.

4. 4

   Slowly return your right leg to the starting prone position, maintaining control throughout the movement.

5. 5

   Repeat the same movement on the opposite side, bending your left knee and bringing your left foot towards your right hand while keeping your right shoulder grounded.

Tips

• Keep your chest and shoulders as flat on the ground as possible throughout the movement to maximize the spinal and hip rotation.
• Focus on initiating the movement from your hip, driving your knee upwards and then across your body to achieve a deeper and more effective stretch.
• Breathe deeply and fully as you enter the stretch, using your exhale to relax deeper into the rotation and increase your range of motion.
• Perform this stretch slowly and with control; avoid using momentum to swing your leg, as this can reduce effectiveness and increase injury risk.

Common Mistakes

• ×Lifting both shoulders off the ground reduces the stretch in the spine and chest; ensure the shoulder opposite the moving leg remains firmly planted.
• ×Rushing the movement prevents the muscles from properly lengthening; execute each rep slowly and deliberately to allow for a deep, controlled stretch.
• ×Not fully extending the top leg across the body limits the hip and lower back rotation; actively reach your foot towards the opposite hand to maximize the stretch.