Forward Fold and Pancake Form Check

[Jesus Rojas]

Hi guys ! Please critique my form on Forward Fold and Pancake. Thanks

 

[Douglas Wadle]

better than me so I'm probably not the best judge, but from my point of view you're getting too much rounding of your low back.  Try to keep the low back fairly neutral and roll forward from the pelvis as opposed to rolling forward from the back.  If you look at some pics/vids of people really good at these stretches you'll see their low backs are fairly straight.

[Merunas Astrauskas]

MT is right.

For the pancake stretch you want to aim to place your stomach on the ground first instead of your shoulders. If you don't keep your upper body straight then you are just creating an illusion for yourself.

[Jon Douglas]

These ^

 

Also, an active pancake is much more useful than passive. Flex your thighs and stomach, and pull yourself actively down. I like to only use my  hands on floor/feet to extend it when I have maxed out my active flexibility that session with a perfect pancake you would be reaching straight over your head like a handstand with stomach/chest on the ground, held there by the action of trying to lift your toes up from the hips.

 

Edit;

Until your flexibility eventually allows you to flop down and rest in this position cold of course

 

Similar, for piking forward-- reach forward instead of down. Stretching your glutes and calves hard before this helps a lot, otherwise many people find they can't get the stretch onto their hamstrings.

[Merunas Astrauskas]

Jon, what do you think is the next step after an active stomach to the ground pancake is achieved?

[Jon Douglas]

Jon, what do you think is the next step after an active stomach to the ground pancake is achieved?

Of course you can go further by elevating your ankles or doing inverted work, but I don't think it's really necessary (unless extreme flexibility is your goal of course). Probably best off putting that time into straddle L < stalder press HS <  high straddle L if your hips are this good

[Merunas Astrauskas]

Probably best off putting that time into straddle L < stalder press HS <  high straddle L if your hips are this good

Foundation first then.

 

edit: By inverted work, are you referring to pHS or simply doing the pancake while laying on the back?

[Jon Douglas]

Foundation first then.

 

edit: By inverted work, are you referring to pHS or simply doing the pancake while laying on the back?

Simple, not easy most stuff that works seems to be.

 

I meant like the pHS stall bar work; unless you lay on a narrow bench you wouldn't be able to go past horizontal on your back. Better off elevating your feet and in a regular pancake position, much simpler.

[Jesus Rojas]

These ^

 

Also, an active pancake is much more useful than passive. Flex your thighs and stomach, and pull yourself actively down. I like to only use my  hands on floor/feet to extend it when I have maxed out my active flexibility that session with a perfect pancake you would be reaching straight over your head like a handstand with stomach/chest on the ground, held there by the action of trying to lift your toes up from the hips.

 

Edit;

Until your flexibility eventually allows you to flop down and rest in this position cold of course

 

Similar, for piking forward-- reach forward instead of down. Stretching your glutes and calves hard before this helps a lot, otherwise many people find they can't get the stretch onto their hamstrings.

 

 

MT is right.

For the pancake stretch you want to aim to place your stomach on the ground first instead of your shoulders. If you don't keep your upper body straight then you are just creating an illusion for yourself.

 

 

better than me so I'm probably not the best judge, but from my point of view you're getting too much rounding of your low back.  Try to keep the low back fairly neutral and roll forward from the pelvis as opposed to rolling forward from the back.  If you look at some pics/vids of people really good at these stretches you'll see their low backs are fairly straight.

Thank you very much guys ! I'm going to do all this key points in my next workout. I'm really improving with the good advices of this community.