Entire spine moves as one block
No segmental differentiation — thoracic or lumbar is locked.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗Foam RollErector spinae↗StretchLat stretch (kneeling overhead)↗Mobility · Core
Spinal Wave / Segmental Roll-Down
Coaching cues
- Stand tall; nod the chin first — roll down one vertebra at a time
- Hands hang heavy; breathe out as you fold
- Pause at the bottom — feel the decompression
- Roll up from the sacrum: stack one vertebra at a time
Common faults 2
Hamstrings limit the fold
Knees bend to accommodate tight hamstrings; spinal elongation lost.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗