Scorpion
Scorpion is one of the best stretching exercises to cool down and warm up your body after a workout session. It stretches the tight muscles of your lower back and also increase your flexibility and mobility.
BEGINNER
Spine Extension
Spine Extension helps you to tone your lower back and core. It also strengthens the muscles in your butt, hips, and shoulders.
Demonstration Video
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Target Muscles
Instructions
- Lie on the floor on your stomach, arms at your sides, legs straight, feet bent. The palms of the hands should be facing down.
- While tensing your lower back, pull your chest up a few inches off the floor. At the same time, rotate your arms inward until your palms are facing up. Point your toes, lifting your feet slightly off the floor. Hold on top for two seconds. Relax and return to the starting position.
Tips
- Avoid neck strain. Keep your head in a neutral position relative to the rest of your body during the entire exercise.
- Try not to lift too much of your body during your workout. Raise just enough so that your chest is slightly off the floor before returning to the starting position.
- Squeeze your buttocks at the top of the movement.
Alternative Exercises
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