Pancake moving sequence, shot live on location | Stretch Therapy, Olivia

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An essential component of the pancake is *anterior pelvic tilt*. OK: that's a concept—let me explain. If you cannot move your pelvis forward, at the same time as the back, you will be bending in the back, and not at the *hip joints*. We see this all the time, and sometimes even in people who are teaching how to do the pancake.

It is this 'how do I move the pelvis?' aspect that many people struggle to master, even people who are relatively flexible in the other muscles involved in the movement (so hamstrings, adductors, etc.). In this sequence, Liv explores a variety of techniques to learn how to feel how to actively move the pelvis – "actively" means using muscles in the hips and the groin to do the movement, rather than bending in the back.

The main mistake people make is they get into their best pancake first, before trying to move the pelvis—and then, because they're in the stretch (and everything is under tension), they find they can't move the pelvis at all. The secret is to back off out of the end position and feel how to move the pelvis when things are more relaxed. Counterintuitive, perhaps—but it works.

Find a related article on the ST website – The Pancake: reflections on mastering the essential anterior pelvic tilt (see https://stretchtherapy.net/the-pancak....

Timestamps follow
00:00 - Intro
00:35 - what to do if you can't sit up straight
01:15 - Liv shows a perfect pancake, then shows how most do it
01:50 - how to start moving the pelvis
02:20 - bending the knees to help movement
02:45 - side to side
03:45 - circles
05:10 - tuck and untuck
06:05 - hands out to the front
07:45 - circles again, then without hands (we are feeling how to make movement internally)
08:30 - moving body to side, over first leg
10:00 - second leg
11:15 - arms outstretched, side to side
13:25 - 'giant circles'
14:02 - have a play with your best forward bend
14:32 - Kit talks about how to use arms and lats to lift chest and roll pelvis forwards
15:30 - Liv talks about Thomas's improvement in the session