flexibility problem in straddle

[Rafal Zmuda]

hi,

 

I have a problem with straddle bend stretch. My piked bend stretch is not so bad but when I straddle my back is rounded and I can't get back straight.

Can you give my some advice what stretches should I do to straighten my back and finally start to bend forward in straddled sit?

Where do I lack flexibility the most? My goal is to do full pancake some day.

[SebKent]

Have you tried doing standing straddle stretches? They seemed to help me a lot at the beginning. I think it is because they make gravity do some of the work, which allows you to concentrate on folding at the hip instead of bending the back.

 

Stand with feet apart about 2 1/2 shoulder widths apart. 

 

Bend over towards the leg on one side. Reach down and grab the ankle or foot with both hands, then fold at the hips. The goal is to get the abdomen to lie flat against the thigh. Do same on other side.

 

Next, staying in the standing straddle position, bend forward down the middle. Grab each ankle with your hands, then fold forward and aim head towards the floor. The goal is to get forehead to touch the floor on the center of  an imaginary line drawn between the feet.

 

Hold each stretch for 20 - 30 seconds, and extend stretch a little more with each exhale. Repeat two or three times. Concentrate on lengthening the back and stretching head  towards the floor. 

 

Don't be discouraged if you cannot reach goal right away. With regular practice, it will happen eventually. This will definitely make the sitting straddle stretch easier. Good Luck!