How to stretch for a straddle split and pancake.

[@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.

[@OcraMedHealth]

I appreciate that my friend!

[@mrofnocnon]

Excellent video !

[@OcraMedHealth]

Thank you very much!

[@jimu.y2]

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.

[@OcraMedHealth]

Just another variation. Basically the same stretch.

[@ahdi77]

Thank you

[@OcraMedHealth]

Glad I could help!

[@dorymaksoud4013]

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

[@OcraMedHealth]

Sorry to hear this. Yes, give it a try but start off slowly and lightly. You should also incorporate some light foam rolling each time prior to performing the stretches. Good luck and leg me know how your progress goes.

[@dorymaksoud4013]

Thx I will start tonight

[@ChaceArrowz]

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

[@OcraMedHealth]

Yes. Beginners can perform these stretches. Just stretch to your ability. Don't force it. If a particular stretch doesn't feel comfortable just skip it for now.

[@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?

[@OcraMedHealth]

It takes time. Keep working the techniques each day from this video. Best of luck!

[@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?

[@OcraMedHealth]

It's really hard to say without actually taking a look at it. Do you have an old injury to that area? I would consult a P.T. or Chiro and see what they say.

[@Amina-OR]

@@OcraMedHealth not that I remember and yeah I understand it's just weird. it feels like it's locked and then when I do try to bring my knees to my chest it feels like that bone is piercing but OK I will go check with them thank you so much~~

[@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.

[@OcraMedHealth]

Good luck!

[@emmaeIIe]

@@OcraMedHealth Thanks lol

[@jackgalloway1265]

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.

[@OcraMedHealth]

I run through a lot of these stretches lightly every day after I work out. If you stretch really intensely one day, skip the following day. At a minimum, I would do them three times a week. Good luck with the pancake!!

[@jackgalloway1265]

thank you, mate. I'm determined, so we'll see how it goes forward! Cheers

[@pablom695]

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?

[@OcraMedHealth]

On which particular stretch?

[@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 :)

[@OcraMedHealth]

Do you mean the back of your knees when you are in the straddle position on the floor?

[@SomeHayato]

Yes, apologies. Under the knees and it is not hamstring tightness.

[@OcraMedHealth]

If you feel that while in the straddle position, perhaps try sitting on the floor in a less straddled position. See if that still bothers them and let me know. Thanks.

[@SomeHayato]

I tried again today with my legs not as wide and there seems to be no sign of pain thanks! I did however not perform the side bending stretches as my sides are sore from yesterday. I have never experienced soreness from stretching so this is a surprise to me

[@OcraMedHealth]

Take it slow and easy then. Just try to do a little more each time. Keep me posted on how it goes.

[@c.m.harishprashanth8596]

"53 year young" nicely said.

[@OcraMedHealth]

Thank you my friend!

[@CaptainCharismo]

Keep on teaching until we catch up to you?

[@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 KZbinr worthy!