Pancaked Side Bends - Weighted

The pancake stretch goes up a level by adding a weighted side bend. The addition of load allows for deeper bends and also builds strength in the tissues that are stretched.

Cues:

• Sit in widest straddle and raise a small weight above your head with straight elbows

• Slightly turn your body to match your leg angle and reach tall as you side bend

• Load tension into legs as you bend to stabilize the hips and protect the low back

• Bend only as far as you are able without causing irritation to the low back

Mistakes:

• Using too heavy of a weight

• Not reaching as tall as possible

• Hinging only in the lumbar region and causing back pain