Why You Can't Pike And Pancake! (TIGHT HAMSTRINGS)

Summary by Krater

This video explains common mistakes in hamstring stretching that lead to spinal flexion instead of hip hinging, and demonstrates three progressive exercises with a neutral spine to improve flexibility for movements like pikes and pancakes.

From the video

Answers: Why am I not making gains in my hamstring flexibility?

• Hamstring flexibility
• Neutral spine stretching
• Hip hinging mechanics
• Pike stretch improvement
• Pancake stretch improvement

Exercises

• Assisted single leg good morning · bodyweight · 10 slow reps with 10 s hold
• Standing straddle good morning · bodyweight · 10 slow reps with 10 s hold
• Band assisted prone hamstring stretch · resistance band · 30 to 60 s hold or 10 reps with 10 s hold

What it concludes

• Stretching hamstrings with a rounded spine stretches the back instead of the hamstrings and can lead to injury.
• Focusing the movement as a hinge at the pelvis with a neutral spine ensures the stretch targets the hamstrings.
• Using the floor or a resistance band helps maintain good spinal position while isolating the hamstring stretch.