Can you relax every muscle in your body and loosen hips that have been tightening for hours upon hours of sitting and doing office work in a matter of minutes? With one smartly built mobility flow, the answer is yes.

That flow is from Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and it’s actually a blend of two venerable hip movements that stretch your hips. The Spiderman lunge is a legendary mobility move that let’s you get a deep hip stretch. The Scorpion stretch, meanwhile, teaches you to move your hips in a different way, and it can relax your lower back, too.

By combining both moves, you attack your hips in multiple ways, all while creating core tension and opening your chest and shoulders, too. “If you do one stretch today,” says Samuel, “let this be it.”

Not that you need to spend hours upon hours working through the Spiderman to Scorpion. It’s an easy move that can be done anytime, anywhere, and it’s not limited to workouts. “Yo can use this in any context,” says Samuel. “Even if you’re not about to hit a deadlift or a squat, your hips may very well be tight. This is the ultimate way to loosen them up.”

Do it anytime, anywhere, as long as you have a decent space of floor. It’s a perfect wakeup stretch, and a nice way to end every day too. Here’s your game plan:

The Spiderman to Scorpion Flow is a move that can be done almost anytime, whenever you need to just get moving. It fits in perfectly as a total-body mobility warmup for a strenuous workout, unlocking your hips, back, and chest, and activating your abs too. It can also be a quick cooldown; just take your time through the flow and take deep breaths. Or it can be a standalone move that you do at the office, too; just work through the movements in any free block of space that you have.

For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb’s All Out Arms program.

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