A short instructional transcript describing a sitting pike stretch variation. The speaker explains set-up (legs together, toes pointed), use of a strap if needed, posture cues (lift up, sit back, keep a flat/arched back), keeping knees pressed down and not bending, and aiming to bring the rib cage/chest toward the thighs or knees.
I know Steven showed you a standing pike stretch variation where you're standing and kind of hanging with weight to try to.
Get a better pike. So here's the sitting version. And you can use a strap around the bottom of your feet. If you can't reach the bottom of your feet with your hands or your ankles, basically anywhere you can get some traction. So the ide.
You always want your legs together, your toes pointed. And I like to lift myself up and kind of sit my butt back.
Trying to keep a flat back. You never want to start trying to reach from this position, so you always want to sit up. You can almost think of arching your back, because when you bend forward, it's going to take the arch out of it, and then it should actually just be flat. So you're going to go to wherever you can go down your feet. Maybe you have a strap here to hook underneath and pull. But the idea is that you want your chest, your ribs open so that you can actually flatten your back more. While your knees are not bending, they're not lifting at all, so you want them pressing into the ground.
And the idea is to get your rib cage on your thighs or your knees.
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