Neck hyperextends
Head cranks back; suboccipitals and cervical extensors compress.
Overactive muscles
SuboccipitalsSCM
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Core · Core
Arch Body Hold (Superman)
Coaching cues
- Lie prone; simultaneously raise arms, chest and legs off the floor
- Squeeze glutes and thoracic extensors throughout
- Hold for time; breathe steadily
- Head stays neutral — don't crank it back
Common faults 2
Legs don't leave the floor
Glutes and hamstrings insufficiently strong or activated.
Overactive muscles
Hip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗