Scorpion Stretch

The scorpion stretch is a deep full-body stretch performed in a prone position that targets the hip flexors, chest, and shoulders while improving spinal mobility. It promotes flexibility through the entire front of the body and can help alleviate tightness from prolonged sitting.

Instructions

1. Lie face-down on an exercise mat with your arms extended to the sides at roughly 90 degrees from your body.
2. Keep your legs extended straight with the tops of your feet on the ground.
3. Using your hip flexors and lower back, swing one leg up and across your body toward the opposite arm.
4. Allow your hips to rotate naturally as your leg reaches across, feeling the stretch through your hip flexor and chest.
5. Hold the stretched position for 15-30 seconds while maintaining steady breathing.
6. Return your leg to the starting position and repeat on the opposite side.
7. Alternate sides for the recommended number of repetitions.

Tips

• Keep both shoulders down throughout the stretch to maximize chest and shoulder engagement
• Move slowly and deliberately; this is a deep stretch that shouldn’t be forced
• Breathe deeply and relax into the stretch rather than bouncing
• You should feel this primarily in the hip flexor and front of the shoulder on the stretched side
• Modify the intensity by keeping your hips flatter to the ground for a gentler version
• Perform this stretch regularly to improve spinal mobility and hip flexibility