Lumbar rotates instead of thoracic
Lower back twists to compensate for limited thoracic mobility.
Overactive muscles
Erector spinaeQLObliques
Corrective work
Foam RollLumbar / QL↗StretchSupine QL windshield wiper↗Mobility · Upper Body
Thread the Needle (Thoracic Rotation Stretch)
Coaching cues
- Start on hands and knees; spine neutral
- Slide one arm under the body along the floor, rotating thorax
- Let shoulder and ear contact the floor at end range of rotation
- Breathe into the upper back; exhale to deepen; alternate sides
Common faults 3
Hips shift laterally
Pelvis moves off center during the thread, reducing thoracic rotation range.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL / glutes↗StretchPigeon stretch↗Head/neck strain to touch the floor
Cervical spine forces the rotation rather than the thorax leading.
Overactive muscles
SCMUpper trapeziusScalenes
Corrective work
StretchChin tucks↗StretchUpper trap / levator stretch↗