Scorpion Stretch

Lie face down with both arms extended straight out at shoulder height to form a T. Rest your forehead or cheek comfortably on the floor and extend your legs naturally behind you.

Lift one leg slightly, then slowly sweep it over and outside the opposite side of your body. Keep your shoulders and chest on the floor, rotating only your pelvis and leg to create the twist through your lower back.

Pause when your toes come close to the floor on the opposite side, then slowly return to center. Use only the weight of your straight leg without momentum, and repeat the same way on the other side.

Focus on the rotation and stretch through your lower back, side body (obliques), and the muscles around your hips. The more your chest and shoulders stay down, the more evenly the rotation spreads through your spine.

Letting the opposite shoulder lift as your leg crosses reduces your range and disrupts the stretch. Swinging the leg over with momentum can stress your lower back, so move slowly with your leg straight.

Exhale slowly as your leg crosses over and inhale through your nose as you return to center. Moving with your breath can make the lower-back rotation feel smoother.

Perform the same number of reps on both sides, but slow down the stiffer side instead of forcing it farther. Use this as a cooldown on days when your lower back feels tight to ease rotational tension through your spine.