Head pulls with the hands
Neck flexors strain; cervical spine takes the load instead of obliques.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Core · Core
Bicycle Crunch
Coaching cues
- Supine; hands behind head; legs lifted
- Rotate the elbow toward the opposite knee as it drives in
- Extend the other leg long — don't let it drop to the floor
- Slow and controlled — quality over speed
Common faults 3
Hips rock instead of trunk rotating
Pelvis tilts side to side; thoracic rotation is minimal.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Extended leg drops too low
Lower back arches when the leg approaches the floor.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗