After a tough workout or a long day hunched over a desk, your spine deserves more than a passive stretch – it craves movement. The Floor Scorpion is a simple mobility move that targets your thoracic spine, as well as your hips and shoulders, releasing tension with each controlled twist. By combining contraction with relaxation, this exercise is a perfect post-workout ritual or end-of-day unwind.
Floor Scorpion Instructions
- Begin in a prone position with your forehead on the floor and arms out in a T shape
- Bring one arm in to 90 degrees and reach the top leg up and over until your foot touches the floor
- Push slightly with the extended arm to create contraction
- Relax pulling the top knee back as you exhale deeper into the stretch
- 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
For more firefighter-specific workouts, wellness education, and other resources visit firefighterpeakperformance.com
