Extending at the lumbar, not the thoracic
Lower back arches instead of mid-back mobilizing.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Mobility · Core
Thoracic Extension over Foam Roller
Coaching cues
- Roller perpendicular to spine; position at mid-thoracic
- Hands behind head; let head drop back toward the floor
- Exhale and extend over the roller — relax into gravity
- Shift roller up/down one segment at a time
Common faults 2
Neck strains — head not supported
Cervical spine unsupported; SCM and suboccipitals strain.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗