Hips shift or one side lifts
The pelvis moves to increase the range; the trunk rotation is not isolated.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Pilates · Core
Spine Twist
Coaching cues
- Sit tall; legs together and extended; arms out to a T
- Inhale to grow tall; exhale and rotate the trunk — two small pulses at end range
- Hips stay square and anchored; only the thoracic spine rotates
- Return to center on the inhale; repeat to the other side
Common faults 2
Rotation comes from the lumbar not thoracic
Lower spine twists instead of the thoracic; the target area is bypassed.
Overactive muscles
Erector spinaeObliques
Corrective work
Foam RollThoracic spine↗StretchOpen book stretch↗