‹ All exercises Master Trainer 101

Mobility · Lower Body

Pancake Stretch (Wide Straddle)

Coaching cues

Sit on the floor with legs spread as wide as possible
Hinge forward from the hips — chest leads; spine stays as long as possible
Walk the hands forward; hold at end range for 30 to 60 seconds
Combines inner thigh and hamstring flexibility in one movement

▷ Watch proper form

Common faults 2

Spine rounds completely — becoming a back stretch not an inner thigh stretch

Keep the spine as long as possible; the stretch should be felt in the inner thighs.

Overactive muscles

HamstringsErector spinae

Corrective work

Foam RollHamstrings↗StretchHamstring stretch with strap↗

Knees rotate toward the ceiling instead of pointing up

Internal rotation of the hip reduces the adductor stretch.

Overactive muscles

TFLAdductor complex

Corrective work

Foam RollAdductors↗StretchButterfly adductor stretch↗

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