Credit: Stylist
Strong Women
How to do a scorpion stretch: release tension in your hips and lower back with this simple move
By Chloe Gray
Updated 10 months ago
2 min read
The scorpion stretch is a must-know for anyone struggling with tightness in their hips and lower back. Here’s how to do it properly, as demonstrated by a personal trainer.
If you spend most of your days sitting at a desk for work, then chances are your hips and lower back need a little bit of TLC.
Whether you tend to experience pain, discomfort or tightness in the muscles in and around your ‘trunk’ area, you’ll know how frustrating it can be to feel all wound up and tense after a day spent in front of your laptop.
The good news is that a simple stretch can relieve pressure by releasing the tissue and decompressing the bones and joints. And in the case of your hips and lower back, the scorpion stretch is your best bet. Here’s how to do it properly, as well as the benefits you can expect.
What is a scorpion stretch?
A scorpion stretch begins with you lying on your stomach and extending your leg behind you to open into the hips and stretch through the spine.
The name comes from the shape you make at the deepest part of the shape with your leg fully bent to your opposite side, like a scorpion’s tail.
What are the benefits of a scorpion stretch?
This stretch is great because:
- It stretches the hip flexors: These muscles are shortened through sitting, so it’s important to lengthen them out.
- It targets the lower back: Safely stretching the lower back helps counteract tension and tightness.
- It can be used for a warm-up or cool down: Make it dynamic by repeatedly moving through the posture, or hold it for a few seconds for a deeper stretch.
- It can be adapted for most abilities: Going as deep as your flexibility allows will still give you a great stretch.
What muscles does the scorpion stretch work?
A scorpion stretch will work all the muscles that surround the hips and back, including:
- Hip flexors (at the front of the hip)
- Hip abductors (the outside of your glutes and hips)
- Glute maximus (largest area of the glute)
- Obliques (side of the trunk)
- Multifidus (running down the lower spine)
- Erector spinae (muscles in the mid back)
- Read delts (back of the shoulder)
How to do a scorpion stretch
- Lie on your mat on your stomach. Extend your arms out wide at shoulder level.
- Turn your head to look at your left fingers so your right ear is on the ground.
- Lift your left leg off the floor and bend the knee.
- Take the leg across the body towards your right fingers. It doesn’t matter if it doesn’t make it all the way, but try to pull away from your hips and twist your spine to enhance the stretch.
- Take a deep breath at the end of the posture before you release back to the starting pose.
- Repeat on the other side.
Image: Stylist
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