Head juts forward on the stretch
SCM and anterior neck compensate as the chest opens.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Mobility · Upper Body
Chest Opener (Arms Behind Back)
Coaching cues
- Interlace fingers behind the back; palms together
- Squeeze the shoulder blades together; lift the arms
- Chest rises; chin tucks — don't let the head jut forward
- Hold 20–30 seconds; breathe into the chest
Common faults 2
Lumbar hyperextends to lift the arms
Lower back extends rather than the thoracic spine extending.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗