help with pancake straddle/lower back stretches?

Krista Bocko started this discussion · 5/23/2014

I have scoured the 'net and haven't found much in the way of HOW to get a pancake. Everyone just magically folds over, and I just can't fold down farther than my elbows. I HAVE found that it's a matter of any of all of the following: hamstrings, inner thighs, hip rotation, and lower back. What stretches can I do for hip and lower back? I have a feeling those are the main points holding me back. I feel like I *should* be able to do this, isn't it a precursor to middle splits? I don't have a middle split yet, I'm 5-6 in off the floor, but I'm better at that than this!!

19 replies

Tigerschic041721 · 5/23/2014
I need help with this too I feel the same way like it's magic! But I have been told not to use the elbows at all and instead reach hands all the way forward so the body can sink lower with each exhale....I still don't get the same fold as the bendy people but maybe it's helping lol. Looking forward to other responses!
Rachel Osborne · 5/23/2014
Try this... http://m.youtube.com/watch?v=zLewsx9rL_8
Krista Bocko · 5/23/2014
I have seen that, and that's awesome. I need to get my husband to try to do that. Unfortunately, he's never around when I'm stretching. lol
Tigerschic041721 · 5/23/2014
Haha he says it's not magic :)
pr1nc3ss · 5/23/2014
Wow that was amazing. I have also found the stretch in the book genius of flexibility to help me lower down too. But I definitely want to try this with the hubby. :)
Rachel Osborne · 5/23/2014
I want my husband to get back from NYC NOW so he can do this shizz with his head and a rolling pin... http://m.youtube.com/watch?v=aYXqFuYdn5o :D
Krista Bocko · 5/23/2014
Rollin pin! Good idea. I was wondering what i should use & could only think of my huabands bowstaff. Ha
jsheridan · 5/24/2014
A few things: 1. When doing your pancake, use the pole in front of you to pull towards the floor, think of pulling your belly button down, not rounding your shoulders. Keep your knees towards the ceiling. 2. My favorite stretch is one from Alethea Austins flex cd. Lie on your back, hold ankles or knee, pull your feet in line with your head in a straddle, like a straddle plow-ish thing. Then holding your feet still, try to roll your hips to the floor, working to flatten your spine. Let me know if you need a video of this. 3. For back/hips, try figure-4 and pigeon stretches. You can also fold forward in a butterfly stretch or while sitting cross legged. 4. A pancake is NOT a precursor to a middle split. :) Totally different muscles. I have an over-pancake but will never have a straddle (because of my natural hip construction). One of my students has a perfect middle split and no where near a pancake. let me know if you need more details!
Krista Bocko · 5/24/2014
Thanks for your reply jsheridan! I have been holding on to the pole, don't know how I could do it otherwise! I would love a video of the AA stretch, if you have one. I do figure 4 and butterfly and pigeon, so maybe that one will help too. I know my hip flexors and piriformis are tight. I guess I thought pancake was a precursor to middles because every stretching DVD does it before middles lol. Also you see people go through it to get into middles sometimes. I just wish I knew what to do to get it lol.
Cuwoody · 5/25/2014
Veena has a video discussing hip flexor a and how to lengthen them so you can then work on improving splits, straddles, etc. https://www.studioveena.com/searches/index?s=Hip+flexor+
SV26869 · 5/26/2014
jsheridan, is panecake not a a precursor to a middle split???
Lina Spiralyne · 5/26/2014
Personally I do panncake stretches before I roll over into a middle split, but the truth is that I've seen examples of a person being able to do extreme forward bends and for example slide into spatchcocks like it was the easiest thing, but still not being close to a middle split.
jsheridan · 5/29/2014
Pancake stretches can help with your middle split, but are stretching slightly different muscles. I will film the video tomorrow! Are you looking more interested in your pancake or your middle split?
quindra431873 · 5/29/2014
That would be awesome I'm trying to do the pancake thing cleo does
jsheridan · 6/2/2014
Sorry this took so long. Here is the video. You can see I pull my feet in line with my face, then my feet down, then holding my feet in place, I try to roll my spine flat. I have a good pancake, so my back is pretty much flat on the floor. Yours may not be until you get better at it. its all about holding your feet and trying to flatten your spine at the same time. It will take a lot of work to get it to completely flatten out. Also, I posted another of my favorite stretches, where you sit in your straddle, and lean forward as far as you can without touching the ground, keeping your quads really tight. Active flexibility it one of the best ways to gain flexibility. https://www.youtube.com/watch?v=c0uOy-mgSAU
Krista Bocko · 8/7/2014
thank you jsheridan!! love that and can't wait to try it. I want to do both pancake and middles about equally I guess. lol. I got closer to pancake today than ever. YES.
Veena · 8/9/2014
Oh, I have something that will help those who want to work towards this stretch. The new lesson I posted for the Pelvic tilt! https://www.studioveena.com/lessons/view/53e179c2-be8c-4f2d-9693-16850a9aa0eb And looking good Sparrow!
Krista Bocko · 8/9/2014
thanks!! I REALLY worked on my pelvic tilts before doing this and I think it was key! Also, my inner hamstrings. I just need to get someone to apply pressure to my back and I think I can flatten it more. That and the stretches jsheridan posted. :D
Freddie · 8/10/2014
I have really been struggling with pancake straddle lately! I have pain in my left ankle and lower calf. It feels awful when I point my toes, like my ankle and heel is being pushed into the ground. I end up flexing my feet and its better. I can also prop my heel on a rolled towel and its OK. Anyone else experience this?