Weighted Pancake Side Static/Reps

The weighted pancake side static/reps variations have been some of favorite oblique stretches/mobility exercises for a while now.   But I’m wondering for the people that do these, how much weight do people usually build up to for the dumbbells?

7 hours ago, Alan Tseng said:

The weighted pancake side static/reps variations have been some of favorite oblique stretches/mobility exercises for a while now.   But I’m wondering for the people that do these, how much weight do people usually build up to for the dumbbells?

Hey Ala, the more you are tight the more you need weight in order to move deeper....BUT once a certain level of soft tissue is squired you need a very small weight to reach deeper.

Thanks Alessandro!  You don’t think SL/SE10>iM is worth building up in weight for the spine lateral flexion and shoulder internal rotation benefits?

We use Jefferson curls to strengthen each vertebra in spine and build posterior chain mobility.  I know that SL/SE10>iM doesn’t move each vertebra in spine as much as Jefferson Curls.  But do you think we should use SL/SE10>iM to build lateral chain mobility (and shoulder internal rotation)?

On 9/11/2020 at 5:20 PM, Alan Tseng said:

Thanks Alessandro!  You don’t think SL/SE10>iM is worth building up in weight for the spine lateral flexion and shoulder internal rotation benefits?

We use Jefferson curls to strengthen each vertebra in spine and build posterior chain mobility.  I know that SL/SE10>iM doesn’t move each vertebra in spine as much as Jefferson Curls.  But do you think we should use SL/SE10>iM to build lateral chain mobility (and shoulder internal rotation)?

Yes it can be an option.

Thanks Alessandro!  Do you have a recommended weight to build up to

More than having a goal in terms of strength is having a goal in terms of the range of motion that should be symmetrical and strength that should be the same in the opposite sides.