Pancake Stretch
The pancake stretch is a flexibility exercise that primarily enhances flexibility in the hips, groin area, inner thighs, and hamstrings. In this stretch, you sit on the floor with your legs spread apart and bend your upper body forward. The further you lean forward, the more intense the stretch becomes. The pancake stretch is a mobility prerequisite for the Press Handstand and a preparatory exercise for the Splits.
Pancake Stretch - the correct execution
- Start in wide seat
- Raise your arms overhead in extension of your torso
- Bend your hips and lower your chest towards the floor
- Your feet are turned in and the soles of your feet are on the floor
- Keep tension in back, abdomen and legs
The exercise Pancake Stretch is intended to be used as a mobility exercise.
Which muscles are trained by Pancake Stretch?
Primary trained muscles for Pancake Stretch
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Adductors - The adductors are muscle groups in the thigh that help bring your legs together. They stabilize your pelvis while walking and standing and also assist in movements like crossing your legs.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.
Secondary trained muscles for Pancake Stretch
Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
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