Movement Prep #2:
"Scorpion"

1. Lie face down with arms outstretched straight overhead in capital 'Y' position.

2. Pick up one foot then rotate across the midline to opposite side of hips then up.

3. Touch "heel" to ground then return.

4. Repeat with opposite side foot; alternate back and forth without pausing.

5. Perform 6-10 alternating reps on each side.

6. Repeat reps then go to #3 Calf Stretch warm-up exercise.

7. NOTE! This is #2 in a sequential series of 10 exercises. Perform as directed in exact order.

Tips: Make sure to get the "heel" to the ground because this makes you reach higher and across your back more. Your hips can rotate with this one--as long as you get the heels to the ground you'll get plenty of stretch even with hips rotating. The Scorpion is one of my favorites--it feels really good on the spine.

• By keeping the arms overhead in 'Y' position you also get a nice active lat stretch.

View List of All Movement Prep Exercises

Movement Prep Exercise Handout

Learn More About Mark Verstegen's Movement Prep Exercises

• Book and DVD are highly recommended!  See great photos, justifications, and video clips or exercise actions.

Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

 RonJones.Org | Back to BodyXercises | Site Map

(Updated 1-25-06)

                      Get Fit.  Be Strong.
                                 Corporate Wellness · Consulting · Health Promotion