Master the pancake: LIVE TODAY

[zenwoof]

In L2A: Reaching Triangle, "Keep butt stuck out (arch low back)" is shown at the beginning; when Kit demonstrates the same stretch on the opposite side, the cue "Keep lower back completely straight" is used.

Is the stretch to be practiced both when the lumbar spine is extended, as well as when it is neutral? Or, rather, the pelvis in anterior tilt and in neutral?

Also, when using the groin muscles to pull yourself deeper into the stretch, are these the groin muscles of both legs or predominately one leg (e.g. the hind leg)?

Last question - should the hind leg (with foot turned 45º) be straightened as well (knee locked)?

[Shihan]

Hi All.

I am currently working through all the exercises from Master the Pancake. 

Quick question about the Lying Hip Circles. I find that whilst i activate my hip flexors and pull my feet towards my face lying down, at some point, beyond 90 degrees, my pelvis rounds and the hip lifts slightly off the floor. I suppose that is the natural aspect of the movement. Am i right to be saying that the cue to keep hips to the ground is to prevent overcompensation of the opposite hip lifting too much when drawing that circle with the feet and having that slight pelvis lift off the ground whilst actively getting the feet to my face is okay?

Many thanks!

Shihan

[Nathan]

6 hours ago, Shihan said:

Quick question about the Lying Hip Circles. I find that whilst i activate my hip flexors and pull my feet towards my face lying down, at some point, beyond 90 degrees, my pelvis rounds and the hip lifts slightly off the floor. I suppose that is the natural aspect of the movement. Am i right to be saying that the cue to keep hips to the ground is to prevent overcompensation of the opposite hip lifting too much when drawing that circle with the feet and having that slight pelvis lift off the ground whilst actively getting the feet to my face is okay?

Hi Shihan,

I suppose it depends on what "slightly" means and what you're trying to accomplish. If your hip wants to come up off the floor past 90 degrees, then that could simply mean that your hamstrings are limiting the movement, in which case the hip will lift and you'll get the ROM from your lower back. If you want to emphasize the active hip flexor strengthening component, then that might be fine. But keeping the hip glued to the floor will still make the hip flexors work hard while also emphasizing the stretch on the hamstrings. Regardless, moving several millimeters is completely fine - you want to avoid getting into the centimeters... or meters  

[Shihan]

1 hour ago, Nathan said:

Hi Shihan,

I suppose it depends on what "slightly" means and what you're trying to accomplish. If your hip wants to come up off the floor past 90 degrees, then that could simply mean that your hamstrings are limiting the movement, in which case the hip will lift and you'll get the ROM from your lower back. If you want to emphasize the active hip flexor strengthening component, then that might be fine. But keeping the hip glued to the floor will still make the hip flexors work hard while also emphasizing the stretch on the hamstrings. Regardless, moving several millimeters is completely fine - you want to avoid getting into the centimeters... or meters  

Ah yes, the Hamstrings limitation. I understand now. Thanks very much!