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Scorpion

A dynamic mobility exercise that improves thoracic spine mobility and shoulder flexibility through controlled rotational movements, enhancing overall movement patterns and posture.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Intermediate

Technique

Lie on your stomach with arms extended to the sides. Rotate your upper body by reaching one arm across your body toward the opposite side while keeping your hips stable. Return to the starting position and repeat on the opposite side.

Starting Position

Begin lying on your stomach with arms extended to the sides and core engaged.

Finishing Position

Return to the starting position with arms extended to the sides, maintaining control throughout the movement.

Form Cues

Rotate your upper body, keep hips stable, control the movement, maintain form

Common Mistakes

Moving hips, not maintaining form, rushing the movement, poor rotation

Progression Tips

Increase rotation range, hold position longer, perform more repetitions, or add resistance.

Regression Tips

Reduce rotation range, perform seated variations, or practice basic thoracic rotation.

Safety Notes

Stop if you experience pain in the back, shoulders, or neck. Maintain proper form to avoid injury. This exercise requires good thoracic mobility and control.