Neck strains to hold the head up
SCM and scalenes brace instead of the abdominals supporting the position.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pilates · Core
The Hundred
Coaching cues
- Lie supine; legs in tabletop or extended at 45°; head and shoulders lifted
- Arms pump up and down in small rapid movements — 5 counts in, 5 counts out
- Complete 10 breath cycles — 100 total arm pumps
- Maintain a deep abdominal scoop throughout; do not hold the breath
Common faults 3
Lower back arches away from the mat
Anterior core is not engaged; hip flexors pull the lumbar into extension.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Legs drop too low
At 45° or below the hip flexors overpower the core; raise the legs higher.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗