Rotation comes from the lumbar not thoracic
The spine twists at the lumbar; thoracic stays stiff.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchOpen book stretch↗Mobility · Full Body
Lunge with Thoracic Rotation
Coaching cues
- Low lunge; front foot flat; back knee on the floor
- Place one hand behind the head; rotate the elbow toward the ceiling
- Follow the elbow with the eyes — full thoracic rotation
- Hold the top 2 seconds; repeat 5 reps each side
Common faults 2
Front knee caves inward on the lunge base
Adductors and TFL destabilize the base during the rotation.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗