Hips rotate with the shoulder
Pelvis follows the arm; thoracic rotation is not isolated.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Mobility · Core
Thread the Needle Stretch
Coaching cues
- Quadruped; slide one arm under the body as far as possible
- Let the shoulder and ear rest on the floor
- Hold 30–60 seconds; breathe into the thoracic rotation
- Return and repeat on the other side
Common faults 2
Arm only goes partway — limited rotation
Thoracic stiffness from tight lats and pecs limits the range.
Overactive muscles
Latissimus dorsiPec major
Corrective work
Foam RollLats↗Foam RollThoracic spine↗StretchOpen book stretch↗