How to stretch for a straddle split and pancake.

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Dr. Joe DeMarco, chiropractor and owner of OcraMed Health, shows you how to increase your hamstring, adductor and low back flexibility in order to perform a straddle split and pancake.

For those not familiar with the movement of a "pancake", it's when you are in a straddle position on the floor and then bring your chest down to the floor. It requires significant flexibility in the hamstring, adductor and low back muscles. Dr. Joe demonstrates the techniques and progressions necessary to perform both a straddle split and a pancake in this video.

Remember, you can improve your flexibility at any age with consistency and proper stretching techniques. Good luck with your straddle split and pancake!

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless OcraMed Health, Dr. Joe DeMarco, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. OcraMed Health/Dr. Joe DeMarco makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[cemjimrocks]

Dude I love your videos man. I love your videos because you don't have that "youtuber" vibe, very straightforward to the point, without any fancy shmancy transitions.

[dorymaksoud]

Hi Dr Joe, I was a hockey player for 20 years and was very flexible but I never really stretched. As a goalie position I thought just playing would keep me strong. 4 years back I had my first injury apparently they said i ripped my abductors, since then I have not played any sports every year it gets worse. I have constant lower back pain and seem to have lost all mobility on my left side. I tried everyone and I mean everyone... chiropractors, physio, naturopath, acupuncture, dry needles... even hip floor rejuvenation.. nothing also during this time I did 3 MRIs and they found I have osteoarthritis in my left hip. I tried yoga for 6 months and I started to develop knee pains so I stopped. I dont know what to do anymore so I've been looking to videos to see and it seems from doing some testing I have no external or internal rotation of my left side. Seems supper stiff. I came upon your video today so I will try this but i can tell right away i will be very far off from what you are showing. It's very discouraging... it's been taking over my life as I was in sports all the time now I cant even walk for more than 20 minute without pain

[jimu.y]

What is the difference between the up and over stretch and the shoulder drop stretch (the one right after)? Thank you for sharing your knowledge.

[rafaelmgonzalez]

Hi dr jo! So i do handstands and Im starting to really need this good straddle position, but my back has to bent a lot, it seems that i cannot put my hips in correct position só i can go with the chest to the floor, would you recomend to continue trying on the ground or maybe elevated?

[ChaceArrowz]

Are these stretches good for beginners who never worked on flexibility, like me?

[jackgalloway]

Great video, wanting to improve my flexibility until i can pancake. How often would you recommend doing these stretches a week? I'm conscious of over stretching too quickly. Thanks for your help.

[Amina-OR]

With my right hip or pelvic bone you know when you like bring your knees to your chest for me that really hurts on my right side and I can't bring that knee to my chest, I'm not sure what to do?

[pablom]

thanks for the video! for very inflexible people, you do not seem to mention to place a block or towels under the butt. I believe this is a good advice, right?

[emmaeIIe]

How to loosen up those medial hamstrings in the pancake? What's the best stretch? No amount of butterfly poses is helping. I'm going to try this routine.

[c.m.harishprashanth]

"53 year young" nicely said.

[Yojax]

Great video. If you did this as a silent take with some quiet BGM, a guidance voice over and a little bit of simple, but elegant editing it would be YouTuber worthy!

[SomeHayato]

Hello! I've been wanting to incorporate this after some workouts and finally got to it today. After being in that position for a while under my knees start hurting. Is there something I'm doing wrong? Thank you :)

[CaptainCharismo]

Keep on teaching until we catch up to you?