Trainer, author, and fitness model Kirk Charles, NASM-CPT CES, knows that as you get older, life can get more complicated. But that shouldn’t prevent you from being on top of your game. He’ll help to answer the tough training questions that come with age so you too can be Fit Beyond 40.
During my years of teaching a stretch class for 50-plus year-old men, I saw plenty of clients who faced mobility challenges. Many had limited range of motion in their hips, while others had limited range of motion in their spine. A favorite approach to work on improving mobility and flexibility was to get the class on their stomachs for the scorpion stretch. It’s a movement that can help the entire body—especially in regard to spinal and hip mobility—and it can always be improved upon regardless of how limber or stiff you are to start.
To start, lie face-down on the floor, with your arms extended out on either side. Bend your left knee toward your glute, then squeeze the muscle to raise your left leg straight up, keeping your knee bent. Bring your left leg across your body—if you’re able, try to touch the floor on the other side. Your torso will raise off the floor, but don’t let your hands move. Rotate your head along with the movement. When you’ve brought your left foot as close to the ground (and eventually, your right hand) as possible, hold the position for a beat. Then, slowly return to the starting position. Repeat the same movement for the right side of your body to complete one rep.
Most of the men in my class found this movement extremely challenging to do when they started. However, most said they felt it working, and it was one of the best stretches they ever had—you will feel your neck, shoulder, pec, abs, hip, quad, and spine being stretched.
One challenge with this movement is the spinal rotation. The next challenge is the hip extension. This is a difficult move when your hip flexors may have shortened and tightened. The solution to these issues: work within a range of motion that is challenging but not painful. Try to expand that range of motion every time you do the scorpion stretch.
All said, this is one move you must add to your bag of exercises and stretches. You may get more out of this than other movements you’ve been doing for years. Try 10 reps to each side of your body before or after a tough workout.
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