Hips shift laterally instead of the trunk bending
QL and hip movement substitutes for true lateral spinal flexion.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Mobility · Core
Thoracic Side Stretch (Overhead)
Coaching cues
- Stand tall; one arm overhead; lean the trunk to the opposite side
- Reach the overhead arm further to deepen the lat and side body stretch
- Keep both feet flat; don't let the hips shift
- Hold 30–60 seconds; switch sides
Common faults 2
Elbow bends on the overhead arm
Lat can't reach full stretch when the elbow is flexed.
Overactive muscles
Latissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗