Pancake Roll Through
The Pancake Roll Through starts as a typical pancake stretch, but rolls in and out of the full middle splits. This is easier than a middle split hold because you don't have to touch the floor throughout the movement. The repetitive motion also loosens the groin and inner thigh muscles and ligaments further into the stretch.
- Type Of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Body Only, Yoga Block
Pancake Roll Through
- Begin lying on your stomach, arms by your side, and legs together.
- Straddle your legs as wide as possible and press up through your hands until only your feet and hands are supporting your weight.
- Keep your hips as low as possible and press back to a seated pancake, or as close to a pancake as your current flexibility allows.
- Reverse the walk by pressing up out of the pancake and shifting forward back onto your stomach to the start position.
- If necessary, use blocks to elevate your hips in the back (pancake) position and facilitate a smooth return to the prone position.
- As your flexibility increases, feel free to take the pancake wider, eventually turning this exercise into a middle split roll through.
- Repeat this back-and-forth action for reps.
- Exercise: Isometric Middle Split
- Type of Exercise: Mobility
- Muscles: Hips
- Difficulty: Moderate
- Equipment: Body Only, Slider
- Exercise: Supine Flair
- Type of Exercise: Mobility
- Muscles: Hips, Hamstrings
- Difficulty: Moderate
- Equipment: Body Only
