Shoulder lifts off the floor
Trunk rotation exceeds the thoracic range; the stretch moves to the cervical spine.
Overactive muscles
ObliquesLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchOpen book stretch↗Mobility · Core
Supine Spinal Twist
Coaching cues
- Lie on your back; draw one knee to the chest
- Guide the knee across the body toward the floor with the opposite hand
- Opposite arm extends out to the side; shoulder stays flat
- Hold 30–60 seconds each side; breathe into the rotation
Common faults 2
Knee doesn't reach anywhere near the floor
TFL and QL are too restricted for this level of rotation.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗