The scorpion is a great exercise to activate your low back and hip flexors.
- Devil Presses
- Front Squats
- Good Mornings
- Barbell, Kettlebell or Dumbbell Rows
How to do it: Lie on your stomach with your arms stretched out to your sides, so your shoulders and wrists are on the same line. Then, kick your right foot towards your left arm as if you were trying to touch your left wrist with your ankle.
Keep your hips mostly grounded and move in a slow, controlled manner. This exercise should not hurt.
The better your mobility is, the easier CrossFit exercises will become. Enhance your mobility with these five dynamic stretching exercises.
Why can flexibility and mobility reduce injury risk?
Good flexibility will aid the lengthening of the muscles and ligaments, improving mobility in your joints.
Any workout that requires power, speed or places an external load on your body will probably benefit from a dynamic warm-up routine. This is because a light warm-up increases your core temperature and activates your muscles for the upcoming activities.
Dynamic stretches also promote fluid movement during athletic performance.
Injuries can happen when you load your body before it’s ready or perform a taxing movement or exercise too suddenly. This is more prevalent with high power or intensity workouts, such as trying to establish your one-rep max or set a new 100m personal best.
Stretching should be based on your individual needs and the physical demands placed by your preferred sport. Dynamic stretching exercises will aid your flexibility before a workout and help you perform, so long as each exercise has a purpose.
Source: Photo courtesy of CrossFit Inc