Name: Playbook - Jess St John - Pancake mobility
Uploaded: 2023-12-13T15:49:49.535Z
Duration: 25 min
Description: Pancake mobility

Improve your pancake with these stretches and exercises

- use a very light weight to start (can slowly increase over time)
- spread legs as wide as possible in a pancake position (sit tall, straight legs, pointed toes)
- hold kettlebell over upper back
- slowly lean as far forward as possible without rounding your back
- slowly sit up tall without rounding your back

Kettlebell pancake folds

- use a very light weight to start (can slowly increase over time)
- spread legs as wide as possible in a pancake position (sit tall, straight legs, pointed toes)
- hold kettlebell over upper back
- slowly lower your stomach towards one thigh without rounding your back
- slowly shift your stomach to your opposite thigh while staying as low as possible and keeping your back flat 
- slowly sit up tall without rounding your back and repeat in the opposite direction
- you can also work in partial range of motion by staying low and moving side to side without fully sitting up; work in both options to maximize results

Pancake sways

- use a kettle bell, or any heavy or stationary object to hold on to during your pancake fold
- use the object to pull yourself forward 
- think of pulling your belly to the floor and pulling your tailbone to the ceiling 
- keep legs straight and toes pointed 
- aim to keep your back flat and not rounded; remember the goal is belly to floor, not just head to floor

Pancake mobility

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