Live Better
 
 

Wide-Angle Seated Forward Bend (Pancake stretch)

Physiotherapist Charissa Fermelis shows you a stretch for your hips, groin and legs.

Woman doing pancake stretch

How to

  1. Sit on the floor with your legs extended out to the sides. Keep a slight bend in the knees to release some tension off the back of your legs and allow you to sit up tall.
  2. Place your fingertips on the floor in front of your knees, slide your hands along the floor beside your legs and allow your chest to lie forwards onto the floor.
  3. Take hold of your feet if you can reach them. Aim for your body to be flat like a pancake.

stage 1 pancake stretch

stage 2 pancake stretch

wide angle seated forward bend stretch

Tips

Few bodies are made perfectly symmetrical, so differences between left and right are expected. Most people prefer to use one side of the body over the other for various activities – for example, you choose to kick a football with your right foot or play golf left handed – so through your stretching practice you will become more aware of these asymmetries within your own body.

Stretch out your whole body with the be. Stretching Guide.

Recommended Reading

Wet weather survival guide for cyclists

Just follow this checklist to stay dry and safe this winter.

Read more

On the ball: Melbourne United’s Kyle Adnam

We chat with Melbourne United basketballer Kyle Adnam.

Read more

What is the best time of day to workout?

AM or PM: When will you get the most out of exercise?

Read more

15% off Thule products for Medibank Strava Club members

Medibank Strava Club members get discounted Thule products

Read more

Team up: Here’s why you should join a sports team

Playing a team sport is a great way to get fit.

Read more

The ultimate super smoothie recipes

Netball's elite spill their secret ingredients.

Read more

Why you should be playing more golf

It’s not just for retirees and rich people.

Read more