3. Here comes that important point: When lifting the leg, bend it first at your knee. Then lift the knee off the ground by contracting your glute. This is very important! A tightly contracted glute, through muscle inhibition principle (you don't need to do anything, your body will do this), will force your hip-flexor on the front of your leg to relax--and that is the goal.
4. Now slowly bring the bent leg over to the opposite side of your body (right leg toward the left arm) and make sure that you never relax that (right) butt cheek. This move will stretch the relaxing hip-flexor even more.
5. Keep your chest and arms on the ground. Do not lift them or push off the ground with them in an attempt to reach further with your leg.
6. Don't worry if you touch or don't touch the ground or your arm. The goal is to keep the glute contracted, chest down, and enjoy the lovely stretch.
7. Slowly return to the starting position and repeat with the other leg to the other side.
8. Alternate your legs for 20 repetitions.
Scorpion is a great exercise to warm up before your activity. Scorpion is great to finish your workout or tennis match. Scorpion is a pain reliever when your back is too stiff. Scorpion is a core strengthener if you're too tired to do a more intense workout. Make the scorpion one of your most favorite exercise and enjoy it often.
More: The 3-Minute Stretch to Prevent Tennis Injuries
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