Knees separate — hip rotation substitutes for thoracic rotation
The knees must stay stacked; if they move, the rotation came from the hips.
Overactive muscles
TFLErector spinae
Corrective work
Foam RollTFL↗StretchOpen book stretch↗Mobility · Upper Body
Thoracic Windmill (Side-Lying)
Coaching cues
- Lie on your side with both knees stacked at 90°; top arm extended forward at shoulder height
- Sweep the top arm across the body and open to the opposite side — let the trunk follow
- Keep the knees stacked throughout; breathe into the rotation
- A gentle yet highly effective thoracic rotation drill
Common faults 2
Top shoulder does not reach the mat
Thoracic and pec stiffness limit the full rotation; do not force it.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗