Another month, another mobility project done.
I set about improving my pancake for the last 30 days. A pancake for those of you who don't know involves sitting on the floor, spreading your legs wide with straight knees and folding forwards from the hips to get the torso to the ground.
On the left, you can see my attempt a month ago and on the right you can see my pancake today.. Notice I reach much further forward now, around 30cm further.
I'm happy with the return given that I was not able to train this as much as I did my overhead squat in the last challenge and that I trained quite heavily yesterday after a weekend off which stiffened me up a little ahead of this photo. My sacral angle hasn't apparently changed in the month but the picture is misleading in this respect as my straddle has widened in that time. You can see this by looking at where my ass is relative to the white lines behind it in both pics. The same sacral angle with a wider straddle is a win.
There is still a long way to go to get into the full pancake so I will be working on it in parallel with my next mobility project.
Did you follow along? Have you tried working on improving this position? Do you know you need more mobility? I'd love to hear from you.
Arton "Flattening the pancake" Baleci
Float Sting - Athletic Training + Rehab