How to Pancake Stretch (Beginner to Advanced)

[@Strengthside]

Where are you at with your pancake journey? Make sure that you leave a comment below on which stretch you'd like to see us breakdown next👍 My Free Program ► www.strengthside.com/thedaily

[@yaqbaq]

Loved it - thank you. Front splits!

[@julieanne25]

I need help with stupid simple things- like why don't my heels go down in a down dog or low squat?? Is this an ankle mobility issue? Or tight hammies???

[@Strengthside]

@@yaqbaq sweet!

[@Strengthside]

@@julieanne25 probably both but the calves will limit the squat the most!

[@A.T.Sickzer]

Rocking that Storror Shirt. I see you💪

[@UdoADHD]

I just took a dance class last night where the teacher said “if you can’t do it by now then you just can’t do it”. And you guys are giving me hope!!!!

[@Strengthside]

no shade to your dance teacher but that's false! There's a way to do anything you just need the right steps. And you need to be able to determine where your limitations are... and work the heck out of them. :) you got this

[@StatchanaReborn]

I once got told in a math class at school like this :D kinda got me *a bit* down.. this kinda teaching style "u cant do it" it full of shit!

[@seeker_-_]

If its any help - when I've started my singing lessons, at the oldest vocal-actors school in one of the biggest cities in my country, the principal of this school has told me, that I will never reach tenors notes and the C3 note with my full voice is just impossible for me and I should accept that as soon as possible to live in peace. I've left this school quickly and, thank God, I've found my real master somewhere else. After 2 years of intense training now I am able to sing above tenors scale while my highest note is G3 (almost half octave higher) which is already very rare and still we can feel that there's even more place to progress in my case. So - follow your heart and work your ass off.

[@dancinglight8411]

your dance teacher is just trying to knock you down. they prolly see you have skill and hate your guts.

[@staceymurray9644]

Your dance teacher talking nonsense you should correct her with this video 😂😂keep going yoga helps me daily to stretch

[@weberboxes]

I think you two are amazing. I'm 71 and after a life time of being Mr.stiff, I spent the last 6 years learning how to sit cross legged comfortably. I don't think the pancake is in my future, but you inspire me to be more flexible, and that is in my future. Thanks!

[@UdoADHD]

Jefferson curl Butterfly against the wall Cossack squat Standing straddle good morning Seated pancake on elevated surface (helps to use a weight)

[@A-Rodz]

I stopped watching this channel for a few months and slowly stopped stretching. My body got tight. Started watching this today and a few other videos and I feel already feel way better after only doing 4-5 stretches. Learned my lesson

[@luismarquezromero2726]

Loving these series of how to learn a movement step by step, and all your content in general, Thank you so much for everything!

[@Strengthside]

glad your enjoying it! we'll do more :)

[@simonhauler1288]

The Pancake is one of my Goals for 2022. Thanks for helping!

[@angelmiranda1764]

Is incredible how you guys have made my cuarantine time soooo much easy to go through. I will come out wiser, stronger and much more flexible💪

[@Strengthside]

thanks that means a lot!

[@danniseliger5172]

I'm currently working on this stretch for all the reasons you gave (and more). Really good tips. It took me a while to find them on my own

[@jacquelinefletcher4577]

I love you guys you have the most thorough workouts that can be utilized by all ages I am 67 years old and I follow you

[@melis7247]

Your my go to as my flexibility has dramatically improved, can’t wait to focus on the pancake as I always wanted to do it, I can now do the splits, something I couldn’t do as a child, it’s incredible once you understand the muscle groups to work on, by the way I’m 56 years old, thanks from Australia x

[@sandiegoRao]

Thanks strength side. I have added some of your exercises into my routine.

[@samirsharma6312]

Wow Josh! As usual, you broke it up into such tiny steps that anyone can attempt this. I’m on my way for sure

[@Strengthside]

great to hear!

[@HerveDaCosta]

Awesome. I am 65 and I am getting started. Wish me patience and a bit of luck

[@joanpareja3313]

The standing straddle stretch feels amazing to me! Such a great discovery, thanks guy, you're gold!

[@AK-dj5su]

this channel is a blessing

[@skwaab]

Straddle stretch with side bends and twists helped so much chronic back and hip pain I've had for a few years now.

[@dayytube]

Thank you Josh and Trevor for sharing your valuable Knowledge .. inturn.. making better individuals for health is wealth.👌💪🤸

[@michelesab6789]

I love your exercises and all your explanations. You also have good ideas that are different in order to work on flexibility. Thank you so much for taking the time to share with us. You are doing a great job. Merci beaucoup 👍🤗🇨🇦

[@weston.weston]

The step by step stretch videos are extremely helpful, thank you. Please continue to share the foundational moves, I am learning how critical they are to achieving our ultimate goals (Pancake, planche, etc.).

[@Strengthside]

Definitely. The basics make the advanced skills suddenly appear

[@johnnybucca2922]

Alleno da 3mesi il pancake...ma non sapevo della rotazione delle gambe durante la discesa...grazie infinite...proverò domani...🙏💪👍

[@Athletic-and-Minimalist]

After 2 years working exclusively on my bodyweight strength I've now come to realise that my lack of flexibility is a barrier to progressing further, for example for skills like the handstand press or even any straddle exercises. But lets go one step at a time 🙂

[@svendressler_]

A very good video, well explained! I'm currently practicing the straddle press to handstand and being able to do the pancake stretch is certainly an advantage.

[@worldspottingexhibit]

Love this step by step video it's exactly what I've been looking for and I'm excited to see more

[@vivi4798]

I've been struggling with this one on my dance classes... It seems so easy for everyone to touch arms on the ground, while i'm still stuck with guaranteeing my back not to curve (and it huuurts). Also cannot open my legs that wide, but i believe the cossack and butterfly positions will help. Thank you for the video!❤ 🇧🇷

[@archiphoto]

Thanks guys. I bring these steps to my evenings in front of Netflix. Not feeling so lazy anymore! Cheers :)

[@nicholasboncardo]

This is one of your best videos yet, thank you so much! You’re helping me a lot to improve my posture and flexibility!

[@Strengthside]

Awesome! Thank you

[@terrenceseidman2587]

I been meaning to ask you to make this video!!! Thanks

[@VP-yp8ip]

Guys thank you for sharing. I will definitely try my best. The puppy in the video is so cute by the way.

[@sistitulasi]

Thank you!!! I'm working toward a pancake. This helps a lot!

[@AhmedAli-gv4vo]

Just started watching your videos

[@martjansen]

Great video guys, really love and appreciate what you are doing. It keeps me motivated and inspired. Much love from Amsterdam :)

[@Strengthside]

thanks man really appreciate it

[@vlrze]

great video guys! the standing straddle really opened my eyes to where I'm lacking.

[@mazeofego]

You guys are awesome. Been following since around 2018 and man am I grateful. The vids are always detailed, thoughtful, a joy to watch and most importantly highly functional. Cant wait for you to hit a mil. Keep going bros🔥

[@Strengthside]

Thanks a lot man

[@paramnesias9198]

Excellent classes. i am 55 and will try to pancake myself to oblivion. Thanks.

[@jasonallen332]

Great! I appreciate your videos. Thanks

[@tomalol9772]

This was really useful thanks guys! Love the flexibility and mobility videos. Would love to see a video on how you guys program your weekly workouts managing hand balancing, calisthenics and flexibility.

[@Strengthside]

awesome idea. it's not so common to balance stretching, strength, and a skill (hand balancing)

[@solfeinberg437]

This seems really accessible and reflects some things I've already learned - e.g. that standing straddle forward fold is accessible even though sitting is not. I think this is becuase when you can't even sit with your torso vertical, there's no weight helping pull you into the position. Whereas if you're standing and you get your torso near horizontal, there's a near maximum amount of weight pulling you into the position. Raising the butt is similar compared to sitting on the floor. I've also been doing seated good morning with a dumbell behind the neck and the Jefferson curls on a slant board. Unfortunately, I'm not seemingly making any progress. Maybe just more time on task. I probably do at least 2 - 5 of these a day. e.g. two sets of Jeff Curls and 2 Seated good mornings. I guess I could try doing a certain minimum, like 10 or 15 minutes just on hams. I would imagine 15 minutes every day would do something.

[@paulschneider8634]

guys that was incredibly detailed! Thank you so much for this

[@ravsingh1576]

Fantastic video. Thank you for sharing.

[@ThatFirstRep]

Definitely love the pancake stretch too! Helped me so much with getting my middle splits! Not directly but as a nice little carry over 😅🔥

[@enyioma8]

Strength Side is awesome! Love you bros 💪

[@Agnes.]

Thank you very much! I will move forward now * lovely greetings

[@With.Love.Chris.]

Love this video! Thanks guys!

[@Br4649]

Really good video. I can't even sit on the floor with a straight back (legs in front or crossed, doesn't matter) let alone attempt a pancake, gonna work on the progressions and see if I can get anywhere!

[@thesecret090191]

That was so helpful. Can you do a breakdown of King pigeon pose?

[@Leonardoh4h]

Hello guys. And, thank you for this info. I'm 11 months behind. Lol. No, I loved your video because as a beginner you made it look easy and doable. Looking forward to your video on Friday. And, Happy Holiday season and Happy New Year. ✨️🌟🍁

[@andre2900]

You guys have The Style as well as The Strenght

[@primalperry5667]

Love this! Stretching is one of the things I plan to try doing more of. What are some good ways to stretch the sides of your torso?

[@mrohde2067]

Thank you for breaking this down ! Looking forward to improving my mobility ❤️

[@norabalogh3501]

Super important video as always thanks so much!! Aand Storror sleeves hell yeah!:D

[@dontgettoknowm9864]

Keep growing StrengthSide!!!!!!

[@jakejakejak]

This is a brilliant tutorial, thanks

[@sujitagarwal6564]

Thanks. That was great information

[@niharkanha7299]

Thanks both of you for the vdo

[@tinkmichael-wizagwamba6966]

You guys are phenomenal - thank you !

[@sarahbrammer1201]

Great video guys. Love how you have shown the regression moves. I definitely think I need to work on the first 2 moves before going into the full move as I've not been seeing progress but now I understand why. 😃

[@Strengthside]

Yes don't jump in too early! Take some time with the fundamental stretches and then revisit the pancake and see where you are

[@berzzzini]

Can't wait to start! Only have to buy a dog first.

[@rezlifestudios]

Killer video guys thanks. Be cool to see you breakdown some thoracic flexibility… like hollow back pincha and wheel. Also front splits and leg behind the head (compass pose).

[@warmcoffee226]

Subscribed... starting now!

[@reyesconstruction9216]

that was so helpful and insightful also

[@annmarieveronicajames2536]

I will try making a pancake myself on the floor. It looks like fun especially with weights for more intensive work out.🙏📖😇

[@CelesteM]

Hey guys, great video as always! I'm still early in my pancake journey. A regular butterfly is pretty easy for me (though I can't get my knees all the way to the ground), but everything gets 10000x harder once my legs are straight and I can only spread them apart to about 90° at most. Sorry if I missed it in the video, but what do you recommend as far as reps and frequency for each of these? Unrelated but I just listened to your appearance on the EMP podcast and enjoyed it a lot! I would love to hear you talk more about your relationship with fear! You both seem pretty fearless on here so it was surprising to hear that it's been a barrier for you in the past. I would love to hear more specifics about how exactly you've overcome it, practically speaking. Thanks for all the great content you put out!

[@Strengthside]

Hey man! Frequency will vary a lot person to person. 2x a week is plenty for the pancake. I'd keep working cossack squats to get that abduction and hamstring stretching with the knee straight :) Thanks for the listen! Ah yes fear what a topic. We'll have to dive deeper into it

[@CelesteM]

@@Strengthside Cool, thanks so much for your reply!

[@onlopine]

Started my pancake journey today 🥞

[@mayrac7778]

I'm 72 I can stretch almost to finish the pancake I have weak Angle and knee's I'm following you program thank you my doctor is surprised?

[@anyelatejeda4410]

I appreciate how much detail you put into this. I have been looking for a good video on straddle good mornings to share with friends, but most of them have what I would consider dangerously negligent instructions. Thank you for this. ☺️

[@Tzadikisrael]

Hey man i just saw you un puerto morelos!¡ I'm so happy to se you man lets fino the time to Share here in downtown

[@Strengthside]

hey bro I saw you by the crossfiit gym? I'll be in town for the week!

[@wellingtonnonato2257]

Tks man! Your channel is awesome!

[@Mindful_TEA_Break]

Very helpful. I am working on forward fold for now :) My side stretches and butterfly are a lot better so this video shows me which steps I should focus on more ;) Thank you for sharing and putting all the work into those videos :)

[@davidelliott6208]

I've got very flexible hips in like abduction but very tight hamstrings, never been able to touch my toes and if I try the pancake I can't even lean forward over my hips. Thanks for the steps to hopefully achieve this one day. Guess my hamstrings are the main thing I need to work on to make this a possibility one day

[@paribaboxing5703]

Great video, you explain it very well. You mentioned that your mistake was that you went on your journey too quickly. How long should "a normal" journey take from terrible pancake to flat flapjack on average? Everybody is different regarding time to achieve flexibility. So another question would be how would you recognize if your going to fast?

[@Gufenaugh]

Good job. Thanks!

[@inkmxrart]

Just want you to know I got really freaked out by this. I made a funny short about my morning routine as a tattoo artist, and another artist commented that I need to do pancakes, so I googled it and clicked this video. It started automatically around the 4min mark, and then it was the part where you said "yeah I'm taking to you, young Joshua Edward!" And that's my name...😂

[@johnwesley2943]

I found breathing is really important too. Prior to stretching, I inhale, and exhale as I stretch.

[@rajatkumal5011]

Great video (as always)! Should i keep my knees locked out in the standing straddle good morning?

[@verylikecheryl]

I have great hamstring flexibility - I can touch nose to shins in seated, straight-legged forward fold. And I can get low in standing wide-legged forward fold, too - hands flat to the floor and in line with my feet, top of head is about 10- 15cm from the floor. But my right hip is tight. My left knee goes almost to the floor in sukhasana but my right stubbornly sticks up about 25cm off the floor. I tend to get pain in my right knee when I try to apply pressure to open my right hip, so I wonder if my posture isn’t quite right there. I think my knee is trying to take up some of the outward rotation that I’m wanting from my hip. If you have any tips for protecting the knee I’d be very glad to hear them. Great videos btw. Your flexibility and strength is inspiring. And beautiful. Thanks.

[@cmchannel1111]

Great video 🙏

[@vedamaster7253]

thank you so much, love

[@A.T.Sickzer]

Thank you guys

[@tedtumasz1661]

Hello Josh. How far should I lockout my knees when doing hamstring stretches like good mornings? Slight bend, fully straight or locked out with contracted quads?

[@Strengthside]

fully straight will always stretch the hamstring the best... just use caution and take it slow as it be intense on the joints at first

[@ashnoordabra4068]

Please tell me tummy stomach strength to fat loss stretching

[@dilljordan7303]

So should we contract the quads or keep them relaxed?

[@skate_slack_juggle]

always great content! thx

[@DeepakKrishnakumar1]

What is the frequency and duration of each of these exercises to get max benefits?

[@simoneriksson8329]

Seen like I am at the "standing stradle"- level... Will have to work a bit on this :)

[@JeffreySiewertsen-nn5ps]

Very useful! when I sit in the pancake I can’t lean forward, especially my right side. My right side is pulling back even more then my left and also my right hamstring. Should I just follow up these instructions in order to align them? Or do you have some other great advice 🙏🏼. Much appreciated guys

[@luablau]

Did I miss in the video, how many repetitions or time at each exercised are advised?

[@olivejuice2674]

Thanks 😊

[@AlexTapia8616]

Wow the butterfly straddle helped me do the Cossack lmao. I could never do a Cossack squat because I’d feel rubber band tension in my left inner knee and now it’s gone and I can do the movement now

[@AndiAvdiuuu]

Can pancake be achieved in 3 months considering the following ( rate index :D): 1. Able to touch my toes while standing, while sitting - 8 2. Half way of good morning stretch. - 6 3. Half way of butterfly. - 6 4. Childpose is average - 6

[@shads811]

Hi ! thank you for this great tutorial. Would you recommend to do theses exercices after sport practice meaning when muscles are still warmed up and flexible? Or maybe in a complete different range of time from sport practice meaning when muscles havent been used yet too much?

[@strafinggg]

love these episodes😍

[@SouloWander]

Hey Josh. Is there any full split tutorial?

[@anithakevin3457]

Can you please make a video on knee friendly stretches to reduce the fat around the knee..

[@AOaight]

Awesome!! Thanks

[@trainmoveimprove]

Great guide! How do you like to progress the butterfly stretch? I find that my knees touch the ground in this stretch long before my adductor flexibility allows a bent knee side splits (frog pose). For this reason I prefer doing a frog pose rather than the butterfly. Butterfly can be very good for beginners though, but I find its lifespan limited.

[@screamingballoffeather3237]

not the pancake recipe I’m looking for but thanks!

[@mariama3506]

Hmm-would you recommend any stretch for really tight adductors? Is the cossack squat supposed to help with that too? my legs don't open that wide on the floor

[@pareshvora]

Hi, I like your stretches and movements. I have one question regarding the good mornings and forwar fall by keeping knee straight.. should I do it if I had a spinal surgery on l5/s1 ? I get a bit of contrasting information.. would like to know what you think?

[@Mr_GuyG]

Thank you!! Im back working on my pancake after a long break. Any idea why i feel pain on my lower back after flexibility sessions??

[@anandvm87]

Hey, great video and very inspiring. Although, I’m still stuck in the position depicted in 0:46 Do you have a video that can address this?

[@SkydelLP]

If you do the Standing GM + Seated Butterfly + Standing Straddle GM How many Sets and Reps per Exercise should you do?