
This is a great stretch to target several areas at once – your lower back, glutes, hamstrings and hip flexors
The Reverse Scorpion Stretch is a great cool-down exercise for your lower back, specifically the erector spinae muscles responsible for spinal extension and rotation. It can also engage your glutes and, depending on leg positioning, lightly stretch your hamstrings and hip flexors. The intensity of the stretch varies based on leg elevation and core engagement.
Reverse Scorpion Stretch Instructions
- Begin in a supine position with your eyes up and arms out in a “T”
- Bring one leg across your body into a flexed position at 90 degrees
- Place your opposite hand on top of your knee
- Gently push your knee into your hand to “contract” as you inhale.
- Relax into the floor as you exhale.
- Repeat this “contract and relax” pattern for 30 seconds
- Find your end range and breathe deeply in and out as you relax into this position for another 30 seconds
*Consider a foam roll or pad under your knee as needed to account for any limitations in range of motion.
This exercise originally appeared on Firefighter Peak Performance’s YouTube channel. Get your free membership to Firefighter Peak Performance today.
