Bottom shoulder shrugs
Upper trap takes the load rather than the shoulder staying packed.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Core · Core
Plank Hip Dip
Coaching cues
- Forearm side plank; stack feet or stagger for stability
- Dip the hip toward the floor — controlled range
- Drive back up past neutral using the lateral chain
- Breathe behind the brace — don't hold the breath
Common faults 2
Limited range — hip barely moves
QL and lateral core too stiff to allow the full dip.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗