Back · Strengthening
Elastic Band Opening for the Lower Back
Elastic band opening, 3 sets, 10 repetitions, core control
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Description: Standing position, place an elastic band around the hands at chest level, with arms slightly bent. Keep the core engaged and the pelvis stable, then slowly open the arms outward while stretching the band, controlling the movement to avoid arching the lower back. Gently return to the starting position while maintaining core stability.
Tips: Contract the abdominal muscles to protect the lower back, avoid any rotation or tilting of the pelvis. Perform the movement slowly to feel the muscle work clearly.
Progression: Increase the resistance of the band or the number of repetitions when the exercise becomes easy.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- elastic band
- Starting position
- Standing, neutral spine, pelvis stable, elastic band held in front of the chest
- Clinical goal
- Strengthen lumbar muscles while stabilizing the trunk
- Also known as
- resistance band opening, lumbar elastic exercise, band-assisted back opening
