Only the lumbar moves — thoracic stays stiff
The full spinal wave from tail to crown requires thoracic mobility too.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗Yoga · Core
Cat-Cow (Marjaryasana-Bitilasana)
Coaching cues
- Quadruped; wrists under shoulders; knees under hips
- Cow: inhale and drop the belly; lift the chest and tailbone
- Cat: exhale and round the spine to the ceiling; tuck the tail
- Flow between them continuously — coordinate breath with movement
Common faults 2
Breath and movement are disconnected
The breath is the driver in yoga; moving without breath loses the key benefit.
Overactive muscles
SCMScalenes
Corrective work
StretchSCM / scalene stretch↗