Flexibility goes far beyond impressing your yoga classmates or nailing the perfect split. It’s a key element for longevity and optimal physical health, especially for women. As women age, their muscles naturally tighten, which means that their range of motion decreases. This can lead to stiffness, poor posture and being prone to injury. Hormonal shifts and weakened muscle can make it harder to maintain mobility and comfort when navigating your daily life. This is why incorporating flexibility movements into your routine is essential. It’s more than just moving better. It’s about feeling better, too. Stretching helps relieve tension, improve circulation and support proper alignment in the body. It can also reduce stress and even aid in hormonal balance. 

So if there was one stretch you absolutely had to keep in your regime, which would it be? Consider the scorpion stretch. It’s a dynamic move that targets multiple areas at once and delivers real results. Here’s what to know.

RELATED: 8 must-try morning stretches to get your day off to the right start.

What is the Scorpion Stretch?

The scorpion stretch is a dynamic mobility exercise designed to open up the hips, stretch the lower back, and release tension in the chest and shoulders. It’s called the scorpion stretch due to the shape your body makes during the movement. similar to a scorpion’s tail reaching across its back.

You begin by lying face-down on the floor with your arms stretched out in a T-position. From there, you lift one leg and swing it across your body, trying to touch your foot to the floor on the opposite side. This motion lends to a twisting stretch through the spine and torso, while also opening up the front of your hips and shoulders.

Why Is the Scorpion Stretch So Beneficial For Women?

Simply visualizing the stretch is already relieving. So what’s so good about it? The scorpion stretch stands targets a few key areas at once, areas that happen to be common pain points for many women. Here’s why it’s a game-changer:

Hip Opening Power

Women carry all their emotions in the hips. This can lead to tightness, especially coupled with prolonged sitting, pregnancy, or stress. The scorpion stretch deeply opens the hip flexors and glutes, helping to release built-up tension and restore mobility.

Spinal Mobility and Posture Support

Between work, workouts, and the daily demands of womanhood, your spine can get stiff and compressed. This stretch introduces gentle spinal rotation, which improves flexibility and helps counteract the forward-hunched posture so many of us develop from phones and desks.

Improves Balance Between Flexibility and Strength

Unlike static stretches, the scorpion is a dynamic move. It requires control as you twist, which helps strengthen your core and stabilizing muscles while you stretch. 

Relieves Lower Back Tension

Bye bye, back pain! Whether you’re a runner, sit at a desk or someone who just carries stress in your lower back, this stretch can provide almost immediate relief. It helps decompress the lumbar spine and realign the pelvis, reducing tension and discomfort.

Energizing and Mood-Boosting

Because the scorpion stretch is dynamic and opens up the chest, it can feel incredibly energizing. You’ll almost immediately feel an influx of endorphins. Deep breathing during the movement encourages oxygen flow, while the twist massages internal organs. It’s a rejuvenating addition to your morning or post-workout routine.

How to Do the Scorpion Stretch: Step-by-Step

Remember to execute this stretch slowly and mindfully. It’s all about control, not speed.

1. Lie face down on a mat or soft surface.

2. Extend your arms straight out to the sides at shoulder level to form a “T” shape with your body.

3. Keep your legs straight behind you, toes pointing down.

4. Slowly lift your right leg off the ground.

5. Bend your right knee and bring your heel toward your glutes.

6. With control, rotate your right leg across your body, trying to touch your right foot to the floor on the **left side** of your body. 

7. As you twist, try to keep your upper body and shoulders flat against the ground.

8. Feel the stretch through your lower back, hips, and chest.

9. Hold the stretch for 15–30 seconds, breathing deeply.

10. Slowly bring your right leg back to the starting position.

11. Repeat on the left side.

Tips:

  • Keep your movements controlled—don’t force your foot to the ground if it doesn’t reach.
  • If your shoulders lift off the ground, ease out of the twist a bit.
  • You can do 2–3 rounds per side, especially after a workout or long day of sitting.