The lateral Line
Balance, coordination, and core-to-foot connection.
The Lateral Line (LL) runs along the outer edge of your body—from the side of the foot, up the outer leg, through the obliques, rib cage, and neck. It functions like your stabilizing scaffolding, helping you stay upright, agile, and responsive during dynamic movement.
When It’s Tight or Dysfunctional, You Might Notice:
Ankle instability or frequent rolling
Hip hiking or lateral pelvic tilt
Side-body compression or pain
Balance issues or clumsiness during lateral movement
Rib restrictions or “stuck” breathing on one side
Support & Mobilize It: How to Work the Lateral Line
1. Standing Side Bend with Reach
Why: Opens the rib cage, obliques, and fascia from hip to shoulder.
How: Stand tall with feet hip-width apart. Raise one arm overhead and gently lean to the opposite side, keeping the torso long. Reach through the fingers without collapsing the chest.
Time/Reps: Hold for 30 seconds each side.
Pro Tip: Think of “lengthening” not folding—you’re creating space, not just stretching.
2. 90/90 Hip Switches
Why: Mobilizes hip rotators and challenges control through lateral transitions.
How: Sit in a 90/90 position—front leg bent at 90°, back leg behind at 90°. Without using hands, rotate your knees and switch sides. Keep the spine tall.
Time/Reps: 8–10 reps each direction.
Pro Tip: Don’t rush—focus on smooth, connected motion.
3. Side Plank with Reach Through
Why: Builds strength through the obliques, shoulders, and lateral chain.
How: From a side plank on elbow or hand, reach the top arm underneath the body, rotating slightly. Return to open position. Keep hips lifted and spine long.
Time/Reps: 6–8 reps per side.
Pro Tip: Keep your hips stacked and press through the supporting arm.
4. Lateral Lunges
Why: Targets glutes, adductors, and lateral ankle/knee stability.
How: Step out to the side, bend the outside knee and push hips back like a squat. Keep the inside leg straight. Push off to return to center.
Time/Reps: 8–10 reps each side.
Pro Tip: Think "hips back, chest tall" to avoid collapsing forward.
5. Foam Roll the IT Band Area (Modified)
Why: Releases tension in the outer thigh, but with control—not brute force.
How: Lie on your side with a foam roller under the outer thigh. Instead of rolling directly on the IT band, slightly rotate forward or back to target surrounding tissue.
Time/Reps: 1–2 minutes per side.
Pro Tip: Stay soft and steady—avoid pain face.
Wrap-Up & Call to Action
If your side body feels locked up or your hips feel off-center, your lateral lines may need some love. Release, activate, and strengthen these connections to improve every movement from running to squatting to standing still.
Want to see how balanced your lateral lines really are?
Book a mobility session or massage with D2H Wellness and we’ll help you move better, smarter.
Feel better. Move better. Live better.
— The D2H Wellness Team