Scorpion Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Obliques, Erector Spinae
Secondary muscle groups
Hip Flexors, Pectoralis Major, Gluteus Maximus
Movement pattern
Prone Rotational Spinal Mobilisation
Training goal
Mobility
Sport
General Athletic Development, Olympic Weightlifting, MMA, BJJ, Wrestling, Football, Rugby
Overview
Purpose. Mobilise rotation through the lumbar and thoracic spine and lengthen the anterior hip.
How it fits the system. A beginner-level prone rotational spinal mobilisation entry in the Mobility & Flexibility section, programmed to develop mobility. Related work in the library: Prone Press-Up and Foam Roller Thoracic Extension.
Primary muscles
Obliques, Erector Spinae
Secondary muscles
Hip Flexors, Pectoralis Major, Gluteus Maximus
Movement pattern
Prone Rotational Spinal Mobilisation
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie prone with the arms out to the sides in a T position.
- Lift one leg and reach it across the body toward the opposite hand.
- Keep both shoulders as close to the floor as possible.
- Return and alternate sides.
Coaching Cues
- "Chest stays down."
- "Reach with the toes."
- "Exhale at end range."
Common Mistakes
- Letting the chest roll and losing the rotation.
- Forcing range with momentum.
Progressions & Regressions
Progressions
Hold the end position for 3–5 seconds.
Regressions
Reduce reach distance, or bend the moving knee.
When to Use It
When to use
Warm-ups and cool-downs, especially for rotational-sport athletes.
When not to use
Acute low-back pain that worsens with rotation.
Programming
6–8 reps per side, 2 sets.
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