Can you relax every muscle in your body and loosen hips that have been tightening for hours upon hours of sitting and doing office work in a matter of minutes? With one smartly built mobility flow, the answer is yes.
That flow is from Men's Health fitness director Ebenezer Samuel, C.S.C.S., and it's actually a blend of two venerable hip movements that stretch your hips. The Spiderman lunge is a legendary mobility move that lets you get a deep hip stretch. The Scorpion stretch, meanwhile, teaches you to move your hips in a different way, and it can relax your lower back, too.
By combining both moves, you attack your hips in multiple ways, all while creating core tension and opening your chest and shoulders, too. "If you do one stretch today," says Samuel, "let this be it."
Not that you need to spend hours upon hours working through the Spiderman to Scorpion. It's an easy move that can be done anytime, anywhere, and it's not limited to workouts. "Yo can use this in any context," says Samuel. "Even if you're not about to hit a deadlift or a squat, your hips may very well be tight. This is the ultimate way to loosen them up."
Do it anytime, anywhere, as long as you have a decent space of floor. It's a perfect wakeup stretch, and a nice way to end every day too. Here's your game plan:
Start in pushup position, abs and glutes tight, hands directly below your shoulders.
Shift your right foot just outside your right hand. Tighten your left glute. Sink into your right hip. Breathe.
Raise your right hand to the sky; follow it with your eyes.
Return to plank position and repeat on the other side.
Lower your entire body to the ground. Glue your chest to the ground.
Drive your right foot toward your left elbow, as far across as you can. Your hips will rise as you do this. Repeat on the other side.
Drive back to pushup position. Repeat the entire sequence.
Do reps for 45-50 seconds, then rest for 10-15 seconds. Repeat for 4-5 rounds.
The Spiderman to Scorpion Flow is a move that can be done almost anytime, whenever you need to just get moving. It fits in perfectly as a total-body mobility warmup for a strenuous workout, unlocking your hips, back, and chest, and activating your abs too. It can also be a quick cool down; just take your time through the flow and take deep breaths. Or it can be a standalone move that you do at the office, too; just work through the movements in any free block of space that you have.
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