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
