Rolling onto the neck
The roll goes too far; cervical spine bears weight under momentum.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pilates · Core
Rolling Like a Ball
Coaching cues
- Sit in a C-curve; knees hugged to the chest; feet off the mat; gaze at the knees
- Inhale and roll back to the shoulder blades — not the neck
- Exhale and roll back up to balance on the tailbone
- The C-curve shape stays consistent throughout; no opening of the shape
Common faults 2
Shape opens on the way down — cannot maintain the C-curve
Thoracic and lumbar stiffness prevent the spinal flexion needed for the roll.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗