"Ron Jones" Dynamic Warm-Up #2:
"Scorpion"

   
Look at your foot so you get the most benefit!

Ron Jones Dynamic Warm-Up DVD

OBJECTIVE: Increase spinal mobility & open shoulders.

1. Stand upright.

2. Lift heel up and over behind back.

3. Reach down and across with opposing hand towards heel.

4. Repeat 10x alternating directions with each reach.

5. Repeat 10 reps then go to next #3 Calf Stretch warm-up exercise.

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

7. *Advanced: Reach higher with heel and lower with hand; raise other arm overhead higher.

8. *Modifications/Substitutions:  Decrease range of motion and tempo.  I do not have an easier substitute exercise for the Scorpion--only the modifications above.

9. *Design Points: People can "self-fuse" their spines with age and injuries--in some cases the spine is surgically fused together at a vertebrae or two.  When the spine gets locked up and tight, it increases the workload to other joints of the body.  These joints then get "overworked" from excessive load.  To properly "load level," you need a mobile spinal column so other body parts don't get overloaded.  People that have bone-to-bone in their spinal column (deteriorated discs) are too far gone to rotate anymore--spinal rotation-type exercises will NOT work for them.  After hundreds of trained Dynamic Warm-Up clients, I've met only "two" of these people that could not safely perform rotational exercises with the spine--everyone else was fine--a few needed modifications above.

Tips: Make sure to actually look at the bottom of your foot.  By asking people to touch there foot, I get them to rotate more; however, be mindful to get movement in your spine from the tailbone to the base of your skull.

• If you're not careful, you'll end up just slinging your arms around behind your back.  This is great if you want to loosen up your shoulders, but just moving arms and no back won't do jack to open up parts of your spine that have lost mobility!

• Rotational Patterns:  None of my rotational patterns are designed to force any end point ranges of motion.  They are just "gentle" rotation patterns that the body under normal conditions should be able to do.  Do not force lumbar rotation because the lumbar spine is not capable by design for more than about 15° of rotation.  Spare the spine from any forced or extreme positions whether it is my warm-up or other activities!

• This is one of my personal favorites and a "pull out" that I'll use independently at times for extra spinal mobility when needed.

• Dynamic Warm-Up Directions

• Dynamic Warm-Up Graphics Cue Card

• Dynamic Warm-Up & Human Movement Background Info

Get Your Warm-Up DVD & Move Better Now!

*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. 

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(Updated 1.13.08)

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