@theflexibilityguy_elia: Can't Keep Your Back Straight in a Pancake? Try This 🥞 If you want a pancake with a relatively straight back, the movement needs to come primarily from your hips. 🦵 Why does the back round? As you fold forward, your hamstrings, adductors, and glutes lengthen and resist further hip flexion and anterior pelvic tilt. When these tissues reach the range they can currently tolerate, the pelvis stops rotating forward. To continue descending, your body compensates with spinal flexion. That's why simply thinking "keep your back straight" isn't enough. 🧱 Elevate your hips. Sitting on the floor with straight legs already places your hips in considerable flexion. If your flexibility is limited, this can pull your pelvis toward posterior pelvic tilt before you even start folding. Sitting on yoga blocks reduces the initial hip-flexion demand, making it easier to find anterior pelvic tilt and fold from the hips. From there, you can progressively increase depth by: ➡️ Pulling yourself forward. ➡️ Sliding forward with a foam roller. ➡️ Adding weight once you can control the position. As your flexibility improves, progressively lower the blocks until you can reproduce the same movement from the floor. A little spinal flexion is normal. The goal isn't a perfectly straight back — it's to make sure your pancake isn't coming only from your spine. Elevate → anteriorly tilt → fold → progressively lower. Find my Stretching Manuals through the link in bio! Have a nice stretch! The Flexibility Guy — Coach Elia #PancakeStretch #HipFlexibility #HamstringFlexibility #FlexibilityTraining #ForwardFold

The Flexibility Guy

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Monday 28 September 2026 17:56:05 GMT