Gymnasticbodies

Standing Pancake

The standing pancake utilizes gravity to assist an athlete into an adductor stretch. This is great beginning stretch for handstand press mobility.

Begin standing with your feet straddled apart at least double hip-width.
Point your feet straight ahead, straighten your knees, and hinge at your hips with a flat back.
You must maintain an anterior pelvic tilt (APT) as you fold forward.
If you can't reach 90-degrees at your waist with a flat back, help yourself to keep a flat back by placing your hands on your thighs.
If you can get to 90-degrees with APT, cross your arms and hang freely in a comfortably challenging stretch.
Hold for time.