When humans sit for long periods at a time—our hips get shorter and our back muscles often get tight from increased flexion This can put a tremendous amount of stress on the QL muscles (quadratus lumborum) which insert into the 12th rip. Each functions are complex and include unilateral contraction, pelvis elevation, extension of the vertebrae and stabilization. When the muscles that laterally move the spine cannot be lengthened, pain is likely to arise around the lower and sides of the back. In this movement, focus on driving the heel up to the opposite shoulder FLAT on the floor before you try to open your knee. For better spinal mobility, perform scorpion kicks 2 to 3 x per week or more if needed for relief.