Side-Lying Scorpion (Bench Variation) скачать в хорошем качестве

Side-Lying Scorpion (Bench Variation)

Provides Rotational Mobility Without Lumbar Compression By lying sideways on a bench, the torso is supported while the top leg moves behind the body. This allows rotation to occur primarily through the thoracic spine and hips rather than being forced through the lumbar spine. Combines Hip Extension with Spinal Rotation As the top leg reaches back toward the floor, the hip moves into extension while the spine rotates gently. This opens the hip flexors while restoring rotational movement to the upper back — two areas that commonly become stiff with prolonged sitting or fatigue. Encourages Decompression Rather Than Aggressive Stretching The bench reduces load and pressure on the lower back, allowing gravity-assisted rotation without forcing end range. This makes the drill more about mobility and control than pushing into stretch tolerance. Improves Segmental Control Through the Spine Because the torso is supported, the nervous system can explore rotation in a calmer, more controlled way, improving awareness of where movement is coming from and reducing protective tension. Useful for Daily Movement & Recovery This pattern supports reaching, rolling, and turning movements in everyday life while also acting as a gentle decompression strategy for the hips and spine.