Floating Pancake
The Floating Pancake is an active mobility exercise, rather than a simple passive stretch. While it does stretch the groin, inner thighs, and hamstrings, it also requires active engagement through the groin. By making the stretch active, the hip joint is strengthened and reinforced. Hip flexibility will become easier for the athlete as well.
- Type Of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
Floating Pancake
- Sit in a straddle on the floor with your hips at approximately a 90-degree angle.
- Point your knees to the ceiling, lock them, engage your quads, and point your toes.
- Lift your arms out to your sides and sit up completely straight with an anterior pelvic tilt (APT).
- If you cannot sit upright in this position, elevate your hips as high as necessary to achieve APT in this start position.
- Now, hinge forward at your hips and descend with a flat back until your chest is just off the floor, or your lowest position.
- Do not allow your legs to lose tension or roll inward as you fold.
- Hold this pancake stretch at your lowest position for time.
- Exercise: Pancake Good Morning
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Beginner
- Equipment: Body Only, Yoga Block
- Exercise: Wall Middle Split
- Type of Exercise: Flexibility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only
