Hips rotate instead of thoracic spine
Movement comes from the lumbar spine and hips — not the thoracic.
Overactive muscles
Erector spinaeQuadratus lumborum
Corrective work
Foam RollErector spinae↗Foam RollThoracic spine↗StretchQL side-bend stretch↗Mobility · Core
Thoracic Rotation (Quadruped)
Coaching cues
- Quadruped; one hand behind head, elbow pointing out
- Rotate elbow toward the opposite arm — exhale
- Open to ceiling — rotate fully — inhale
- Hips stay still; only thoracic spine rotates
Common faults 2
Elbow barely moves — minimal rotation
Thoracic stiffness from overactive lats and pecs limits range.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollPectorals↗StretchDoorway pec stretch↗