hurt my lower back during the pancakes for middle split

Hello everybody,

i just hurt my lower back during the pancake exercises for middle split. Am i trying to hard or is this because my pelvis is rotated backwards during the stretch. How do i have to do it correctly?

hey there Jan a few questions
1. what element was it?
2. did you or have you filmed yourself doing this element so we can see what caused it?

my experience with side split / pancake is that most of us can't articulate their hips very well (ppt, apt) the wider the legs get which can lead to some lower back compression, if we aren't mindful of this.

Can you post a video/picture of your pancake.

Post a video as Mark has suggested Jan.

For a proper pancake you need to develop the ability and mobility to tilt your pelvis forwards (anterior pelvic tilt) in order to keep the spine long and deliver your chest to toward the floor.

If your pelvis reaches a limit or is simply not able to tilt anteriorly but you continue to round your spine forward, then you are loosing correct form and placing a much higher load on your lumbar spine.

It may be better for you to sit on a block to aid the anterior pelvic tilt.

The reason it is difficult to tilt the pelvis forward is that it requires lengthening of both the adductors and hamstrings as the insertions on the sitting bones and pubis move backward away from the legs.

First time I did MSs my back was pretty roughed up too, but I haven't had that since. The difference for me was making sure I was bending at the hips and not my back, as well as tilting my hips forward whenever doing the direct pancake work. For the most part, you should not feel the stretch in your back. It should be all in the Adductors, Hamstring, Glutes and obliques if you're particularly tight there like myself. But you shouldn't feel like you're doing a deep spine stretch at any point in this series.

Simple cue for trying to make sure you bend properly is tilt your hips forward(which will arch your back slightly). Brace your abs and hinge at your hip sockets.

Sitting on a block or pillow can make the world of difference.

I'm finally getting closer to pancake roll throughs without a block !

Hello guys, thanks for your replies. My lower back is hurt pritty bad. Gone to the physio, will have to let it rest (long enough ) But no big deal. Learned a good lesson. Not able to do the video right know. Wesley is right i got to much posterior tilt in my pelvice. That was indeed my mistake! Not going to make this mistake again!

Thanks,

Jan

23 hours ago, Jan Adriaens said:

Hello guys, thanks for your replies. My lower back is hurt pritty bad. Gone to the physio, will have to let it rest (long enough ) But no big deal. Learned a good lesson. Not able to do the video right know. Wesley is right i got to much posterior tilt in my pelvice. That was indeed my mistake! Not going to make this mistake again!

Thanks,

Jan

Almost correct, but not quite.  

Not enough PPT was your secondary mistake, not the primary.

Your primary mistake was stretching with too much intensity.  With straining and fighting for ROM.  Remember stretching should be done only to the point of mild discomfort.  

Consistency is far more important than intensity in terms of long term, injury free mobility gains.

Yours in Fitness,

Coach Sommer

On 4/5/2016 at 2:38 PM, Jan Adriaens said:

Hello guys, thanks for your replies. My lower back is hurt pritty bad. Gone to the physio, will have to let it rest (long enough ) But no big deal. Learned a good lesson. Not able to do the video right know. Wesley is right i got to much posterior tilt in my pelvice. That was indeed my mistake! Not going to make this mistake again!

Thanks,

Jan

we learned a lot by making mistakes you have a good rest

5 hours ago, Coach Sommer said:

Almost correct, but not quite.  

Not enough PPT was your secondary mistake, not the primary.

Your primary mistake was stretching with too much intensity.  With straining and fighting for ROM.  Remember stretching should be done only to the point of mild discomfort.  

Consistency is far more important than intensity in terms of long term, injury free mobility gains.

Yours in Fitness,

Coach Sommer

So profoundly true and yet so easy to forget on those days where you find that extra bit of ROM and just crave more.

I have to repeat many of these quotes to myself and still struggle to dial it sensibly.

Max