It’s hardly news that sitting for too much of your life is bad for your long-term health, yet few people are aware that a largely sedentary existence can cause far more immediate problems.
Take the painful, rounded back that’s been keeping you off work, or the weak glutes that have seen your deadlifts plateau. But this dynamic exercise, which centres on mobilising creaky joints, will help you fix the damage from the comfort of your living room.
“The Scorpion is excellent for stretching out your whole body,” says Kemo Marriott, founder of the Brotherhood Training Club. “You’ll extend your shoulders, spine and hips, which is the perfect antidote to sitting down all day.”
Plus, the control needed to execute the move will build total-body strength, while the focus on coordination will boost proprioception, making your lifts more efficient.
Work five minutes of this pincer exercise into your daily schedule and you’ll be able to take the venom out of your chair’s perils within a month. Though you might need to move the coffee table first.
Get Cracking
Sit on the floor, your knees bent and hands behind you. Lift your glutes two inches off the floor and hover in the crab position. Hold this pose for a few seconds and enjoy the stretch as it opens up your shoulders.
About-Turn
To rotate yourself so you’re facing the floor, move your right elbow towards your left knee and twist your torso through a full 180 degrees, so that your chest is facing down.
Leg Over
Now, with both hands, your right foot and your eyes on the floor, continue the twist in one fluid motion by driving your left leg up and backward so it arcs over your right leg, opening up your hips.
Safe Landing
Raise your left hand and twist your back, lowering your left foot to the floor. As this returns you to the crab position, keep your left hand up and right leg extended. Reverse the move with the opposite leg, and try not to get too dizzy.
