Vidéos
Instructions
- Sit on the floor with legs spread wide apart in a straddle position.
- Attach a resistance band to a stable anchor point in front of you.
- Hold the ends of the band with both hands and keep your spine straight.
- Engage your core and gently pull yourself forward using the band.
- Lean into the stretch until you feel tension in your inner thighs and back.
- Hold the position for the desired time while maintaining steady breathing.
Technical Tips
- Keep your knees and toes pointing upward during the stretch.
- Avoid rounding your back—prioritize a neutral spine.
- Engage your thighs to actively open the hips.
- Use the band to assist, not to force the movement.
Breathing Tips
- Inhale deeply before starting the stretch.
- Exhale slowly as you lean forward into the stretch.
- Maintain calm, even breathing throughout the hold.
Restrictions médicales
- Lower back pain or herniated disc
- Hamstring strain or tear
- Hip impingement or labral tear
- Sciatica or nerve compression symptoms
Description
The Band Assisted Pancake is a flexibility-focused exercise designed to improve hip mobility, inner thigh flexibility, and spinal alignment. This stretch is commonly practiced in yoga, calisthenics, and functional training routines. By using a resistance band anchored in front of the body, the exerciser is able to gently assist the forward folding movement into a straddle position, reducing strain and allowing deeper engagement of the posterior chain. The band support makes the stretch more accessible while encouraging progressive mobility gains over time. Ideal for improving range of motion in the hips and lower back, the Band Assisted Pancake is particularly effective for athletes, dancers, or individuals who need to enhance their flexibility for performance or injury prevention. It is also beneficial for improving postural awareness and counteracting the effects of prolonged sitting. The exercise is performed slowly and held for time, making it suitable for cooldowns, mobility flows, or dedicated flexibility sessions. When done regularly, it promotes increased control, muscular length, and overall freedom of movement.
What does the Band Assisted Pancake stretch work?
The Band Assisted Pancake primarily targets the adductors and back muscles, helping improve flexibility and mobility in the hips, hamstrings, and lower back.
Can beginners do the Band Assisted Pancake stretch?
Yes, beginners can use a light resistance band and focus on proper posture to gradually increase flexibility without straining the muscles or joints.
How long should I hold the Band Assisted Pancake stretch?
It is recommended to hold the stretch for 30 to 90 seconds per set, depending on your flexibility level and mobility goals.
Is the Band Assisted Pancake good for lower back tension?
Yes, this stretch can help release tension in the lower back when performed with a neutral spine and controlled breathing.
What is the best time to do the Band Assisted Pancake stretch?
This stretch is best performed after a workout or during dedicated flexibility sessions when the body is warmed up and more receptive to stretching.