Hip lifts off the mat on the reaching side
Lateral trunk flexibility is insufficient; the pelvis shifts to allow more range.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Pilates · Core
Mermaid Stretch
Coaching cues
- Sit in a Z-sit or cross-legged; one arm reaches up and over to the opposite side
- Feel the lateral stretch along the waist and ribs
- Reach the grounded arm toward the floor for a deeper stretch
- Hold 30 to 60 seconds; switch sides; breathe into the side body
Common faults 2
Shoulder shrugs on the reaching arm
Upper trap assists the overhead reach instead of the lateral chain stretching.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗