Shoulders lift off the mat on the circle
The leg weight pulls the trunk; upper body stability fails.
Overactive muscles
ObliquesLatissimus dorsi
Corrective work
Foam RollLats↗StretchQL side-bend stretch↗Pilates · Core
Corkscrew
Coaching cues
- Lie supine; legs extended to the ceiling; arms long at the sides
- Circle the legs together — over to one side, down, across, and up
- Keep both shoulder blades on the mat; pelvis moves minimally
- Breathe out on the circle; the challenge is resisting the weight of the legs
Common faults 2
Circle too large — legs drift to the floor
Core cannot resist the lever arm; reduce the circle size.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗