BANDED LATERAL OPENER

The banded lateral opener exercise is used to stretch the muscles of the lateral fascial line. Start by anchoring a band to a stable object like a band anchor or squat rack at above head height. Loop the free end around your wrist. Hinge back with the body to initiate a light stretch in your posterior chain. Then take a step back with the leg that is on the same side as the hand holding the band. Begin to rotate by threading your free arm across your body and reaching towards the opposite side. Hold this stretch for up to 30 seconds.

Muscles involved:

• latissimus dorsi

• QL / quadratus lumborum

• intercostals

• internal oblique

• external oblique

• gluteus maximus

Related conditions:

• latissimus dorsi contracture / QL contracture

• hip hiking

• sacroiliac joint syndrome

• mechanical low back pain

Exercise videos