If you’re looking for a powerful way to open up your hips, spine, and shoulders all at once, the Scorpion Twist might just become your new favorite stretch.
This dynamic movement isn’t just for athletes. It’s a chiropractor-approved mobility exercise that helps with posture, lower back pain, and tight hip flexors, especially for people who sit for long hours or feel stiff in the morning.
Let’s break down what the Scorpion Twist does for your body, how to do it safely, and when it can be most helpful in your routine.
What Is the Scorpion Twist Pose?
The Scorpion Twist is a dynamic mobility stretch that targets multiple areas at once, your spine, hip flexors, chest, and shoulders.
The name comes from the way your leg sweeps behind you like a scorpion’s tail, creating a controlled twisting motion through the spine while opening up the front body. It’s a full-body wake-up call that activates your posterior chain while gently improving spinal rotation.
Benefits of the Scorpion Twist
✅ Improves spinal mobility – The twisting motion helps loosen up the thoracic and lumbar spine, which often become restricted from sitting or poor posture.
✅ Opens up tight hips – Many people carry tension in the hip flexors, especially if they sit a lot or have an anterior pelvic tilt.
✅ Stretches the chest and shoulders – The position of your arms and torso promotes better shoulder mobility and opens up the chest, countering that rounded-forward posture.
✅ Supports low back relief – When done properly, it encourages mobility in the spine and hips, which can help reduce compensatory strain in the lower back.
✅ Stimulates blood flow – As a dynamic stretch, it gets circulation going and can be a great warm-up or mid-day reset.
How to Do the Scorpion Twist
Start by lying face down on a mat or carpet, arms extended out to the sides in a “T” shape.
Engage your core to stabilize your spine.
Bend your right knee and slowly lift your leg, bringing your right foot across your body toward your left hand.
Keep your chest and arms grounded as much as possible, allowing the stretch to happen through your spine and hips.
Hold briefly, then return to center and repeat on the other side.
Perform 5–8 reps per side, breathing slowly and deeply.
💡 Pro Tip: Move gently, this isn’t about speed. Don’t force your foot to the ground. Focus on feeling a stretch in your hips, chest, and spine.
When to Use the Scorpion Twist
This stretch is best used:
As a warm-up before a workout, especially if you’re doing back, core, or lower body training.
As a mid-day mobility reset if you sit for work and feel tight or tense in your lower back and hips.
After travel or sleeping in awkward positions that leave your spine and pelvis feeling “stuck.”
Before chiropractic care or spinal decompression therapy to get your body moving and responsive.
When to Avoid This Stretch
❌ If you’re recovering from a recent disc injury, spinal surgery, or have spinal instability, avoid deep twisting without clearance from your healthcare provider.
Supporting Spinal Health at Re-LAX Chiropractic + Wellness
If your back feels tight all the time, or if your spine isn’t moving the way it used to, stretching alone may not be enough.
At Re-LAX Chiropractic + Wellness, we help restore healthy spinal motion through:
Gentle chiropractic adjustments
Posture and movement analysis
Active Release Technique (ART) for tight muscles
Spinal decompression therapy for disc-related tension
Wellness plans to support long-term alignment
Our goal is to help you move better, feel stronger, and stay active, without pain holding you back.
📍 Visit Us:
Re-LAX Chiropractic + Wellness
8929 South Sepulveda Blvd., Suite 100
Los Angeles, CA 90045
🌐 https://re-laxchiropractic.com
✅ Ready to feel better in your body?
Ask our team about incorporating chiropractic care and mobility support, we’re here to help!