How to Do a Pancake Stretch

The pancake stretch is part of a gymnast's typical warmup. It increases flexibility and limits the prospects for injury. Do a few jumping jacks or run in place, then hit the mat for some easy stretches. After your workout, you can head home for some well-deserved pancakes, the real kind with syrup.

Instructions

1. Begin in a straddle sit position: legs as far apart as possible, toes pointed and hands at your sides. Stretch both arms up toward the ceiling.

2. Lower your chest toward the mat until your body is almost completely flat, or "flat as a pancake." Your arms should be straight out in front of you, reaching forward as far as you can.

3. Hold the stretch for 20 to 30 seconds. Keep your back straight throughout this stretch. For a deeper stretch, hold your arms out to the side and reach for your feet as you lower your body to the mat. If your shoulders are hunched, you're just going through the motions. Sit back up and repeat.

Tips & Warnings

• This stretch is an excellent aid in increasing hip movement, and it will make it easier to do splits.

• Stay still throughout the stretch. If you bounce (pull yourself back and forth from a stretching and resting position), you could injure your muscles and tear or hyperextend your muscles.