Trunk rotates forward on the lateral bend
The bend should stay in the frontal plane; rotation loses the lateral chain stretch.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Mobility · Core
Standing Side Bend Stretch (Active Lateral)
Coaching cues
- Stand tall; reach one arm overhead; bend laterally toward the opposite side
- Feel the stretch through the lat, QL, and oblique on the reaching side
- Hold 20 to 30 seconds; return upright; switch sides
- A simple daily stretch with significant benefit for QL and lat tightness
Common faults 2
Hips shift to the same side as the reach
Hips should shift opposite the reach for maximum lateral chain length.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗