How to Do
How to Do Scorpion Stretch
The scorpion stretch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the scorpion stretch.
Beginning
Beginning Scorpion Stretch
1. Lie facedown on a mat with your arms stretched out to each side and your legs completely extended behind you. The form of your body should resemble a T.
2. Look down with your chin on the mat and your spine in a neutral position from your neck to your tailbone.
3. To remind yourself to retain your upper body in this position, lightly press your palms against the floor. Avoid moving your upper back, chest, or shoulders throughout the stretch.
4. Raise your right leg off the ground and bend your right knee to approximately 90 degrees. With your right toes, reach across your left leg and try to touch the ground outside your left leg.
Movement
Scorpion Stretch Movement
1. Start off by laying flat on the ground so that your legs are extended in a straight line behind you and your arms are extended out to either side to make a capital T shape.
2. Bend back at the knee with one leg and bring it across your other leg. You will also bend at the hips while you perform this movement.
3. Return to the starting position and alternate legs that you bend, and the side you rotate to. Repeat for repetitions.
Benefits
Scorpion Stretch Benefits
The scorpion stretch is unique in that it works on spinal rotation while simultaneously targeting two chronically tight areas: the hip flexors (muscles towards the top of your thighs) and the lower back.
