A short YouTube instructional clip (title: "Pancake") demonstrating how to perform a pancake stretch. The speaker instructs viewers to begin seated in a straddle (not a middle split), sit up tall with a flat back, hinge forward while keeping the back straight, and aim to lie flat on the ground between the legs without bending the back.
The first stretch I'm going to show you is a pancake stretch.
You want to start sitting on the ground in a straddle, but not so wide that you're in a middle split. You're going to sit up as tall as you can with a flat back and hinge forward. And the goal is to be completely flat on the ground in between your legs.
Without bending your back.
So the idea is to try to come as flat as you can, and if you can only go so far, to stop there before you start curling.
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