Scorpion Stretch

Thoracic Spine, Hip Flexors, GlutesBodyweight

A prone dynamic stretch opening the chest, shoulders, and hip flexors. It improves full-body rotational mobility along your front line.

How to do it

1Lie face down with your arms extended out to the sides at shoulder height, palms flat.

2Bend your right knee to 90 degrees.

3Lift your right thigh and reach your right foot across your body toward the floor behind you.

4Keep your chest and opposite shoulder anchored close to the mat.

5Return to center and repeat on the opposite side.

Common mistakes

Lifting both arms and just rolling onto your side.

Flinging your leg back aggressively without core control.

Hyperextending your lower back instead of rotating through your hip and spine.

Breathing

Inhale before lifting your leg. Exhale smoothly as you reach your foot behind you.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.