Hips shift and rotate with the trunk
Pelvis lifts off the mat and moves; the rotation is not isolated to the spine.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Pilates · Core
The Saw
Coaching cues
- Sit tall; legs extended wide; arms out to a T position
- Rotate the trunk; reach the opposite hand toward the outside of the opposite foot
- Exhale and saw the little finger past the little toe — pulsing the reach
- Inhale to return to center; rotate and repeat on the other side
Common faults 2
Flat forward fold instead of rotation with reach
The reach replaces rotation; the obliques miss the rotational stimulus.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗