Shoulder lifts off the floor
Trunk rotates; the TFL stretch is lost.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗Mobility · Lower Body
Supine IT Band / TFL Stretch
Coaching cues
- Lie on your back; cross one leg over the body — adduction
- Hold the crossed knee down toward the floor with the opposite hand
- Shoulder stays flat; feel the outer hip and TFL stretch
- Hold 30–60 seconds each side
Common faults 2
Hip flexes instead of adducts
Leg comes forward rather than crossing; misses the IT band target.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗