Only lumbar moves — thoracic stays stiff
Movement concentrated at lower back; mid-spine doesn't mobilize.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗Foam RollLats↗StretchLat stretch (kneeling overhead)↗Mobility · Core
Cat-Cow
Coaching cues
- Quadruped; wrists under shoulders, knees under hips
- Cat: exhale — round entire spine, tuck pelvis, chin to chest
- Cow: inhale — extend spine, lift chest and tailbone
- Move through full range slowly — feel each segment
Common faults 2
Head doesn't follow the spine
Cervical spine stays neutral during cat/cow; suboccipitals stay compressed.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗