Rolling onto the neck
Momentum is too strong; the roll must stop at the shoulder blades.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Pilates · Core
Seal
Coaching cues
- Sit in a tight ball; hands thread inside the knees to hold the ankles
- Roll back to the shoulder blades; clap the feet together 3 times
- Roll up and balance on the tailbone; clap the feet 3 times
- The clapping adds playfulness and coordination to the spinal massage
Common faults 2
Cannot stay balanced on the tailbone
Core strength and hip flexor control insufficient for the balanced position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗