Rolling onto the neck
Momentum carries the roll too far; cervical spine takes weight.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pilates · Core
Open Leg Rocker
Coaching cues
- Sit in a C-curve; hold the ankles; legs extended wide in a V
- Inhale and roll back to the shoulder blades; exhale and roll up to balance
- The V shape stays open throughout — legs do not close
- Control comes from the abdominals — not momentum
Common faults 2
Cannot hold the open V — knees bend
Hamstring tightness prevents the extended-leg position.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗