Hip hinge instead of spinal flexion
Trunk pitches forward as a flat unit; individual vertebrae do not articulate.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Pilates · Core
Spine Stretch Forward
Coaching cues
- Sit tall with legs extended and slightly apart; arms reach forward at shoulder height
- Inhale to grow tall; exhale and scoop the abs — reach forward over the legs
- The spine curves C-shape — not a hip hinge; feel each vertebra flex
- Inhale to roll back up to a tall seated position
Common faults 2
Cannot sit tall — posterior pelvic tilt
Tight hamstrings prevent upright sitting; use a folded blanket under the hips.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchSeated hamstring stretch (long sit)↗