Knees separate during the rotation
Hips rotate with the thoracic; lumbar compensates.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Mobility · Core
Open Book Stretch
Coaching cues
- Side-lying; knees stacked at 90°; arms extended in front
- Rotate the top arm open toward the floor behind you
- Follow the hand with the eyes — head rotates too
- Hold the end range; breathe; let gravity open the chest
Common faults 2
Arm barely reaches the floor
Thoracic and pec stiffness restrict the range.
Overactive muscles
Pec majorPec minorLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗