When I started working on my flexibility, I really wish I had seen more examples of people opening their bodies. A video like this is for those people who need a little proof that it's possible. You can do it!

Most of these flexibility videos are from women who have always been able to do this movements or (somehow achieve it in 30 days) so its refreshing to see someone who was genuinely stiff :)

A great transformation for certain.. but I would encourage people to focus on chest to floor (and focus on belly button to floor when doing the exercises). Nose to floor makes one round their back more, which is a bit self-defeating for the goal (you want to stretch out and stretch forward). I've only trained this move for 2.5 months and I'm in my mid-fifties. I couldn't even put my elbows on the ground between my legs when I started. Now.. I'm a bit lower than your end result in this video. My secret sauce has been placing a 45 lb plate on my back and doing that for my last 2 sets 3 days a week (I do 4 sets a day, 6 days a week, but only 3 with the weights). I hold each set for 60 seconds.. and don't start counting until I'm at the max part of the stretch. When I lower into the pancake, I don't just focus on getting as low as possible but extending my back and also trying to get my back as far forward as possible. Anyway.. just some friendly advice for those struggling. I'm a stiff dude who started with zero flexibility ( I can't even get my head off the ground on a bridge yet and my splits will make you laugh (around 90 degree separation of legs). I'm going to start focusing on those other 2 stretches (and my shoulders) next but I wanted to start training this for press to handstand.. which is my 2 year goal. Great job though! commitment!

Finally, the video I needed and not someone claiming that they achieved the pancake in "30 days". This is a complicated move as it incorporates strength and flexibility and it is entirely circumstantial if you can achieve the pancake stretch in 3 weeks or 3 years. Thank you!

🥞🥞stack them up son!

I love your comment, “You don’t have to crush your body!!”

This video is so great for so many reasons: 1. It is so refreshing to see how much went into it and not that cliche get the pancake in 30 days lies 2. Nice to see you were also where I / we are :) 3. So many great tips and techniques to take away from it Thank you sir!

3 years!! You are very determined

Dude. Thank you. Bless you in fact. It is so awesome to see someone who started from an average persons baseline (can bareley fold forward) who committed, made steady progress and proved it can actually be done. Ive only just started my pancake journey for about 3 weeks or so, but have kept wondering is it even possible for someone with this little mobility. Seeing you achieve it has absolutely sealed the deal for me. Thank you!

I'm training my pancake right now! Center split and pancake have always been my worst for flexibility and this is a great video!

One of the most useful video I came across on how to achieve pancakes and you revealed very crucial points that I have been neglected

7:25 Nice Alex Grey poster! But damn, my hips need this but it's just so much work!

Thank you for creating this video. It gives me motivation for the next years. I started this process half a year ago.

I never see videos like this suggesting totally relaxing into the pose and holding for 5 - 10 mins (Yin yoga). When we truly relax and slowly deep breathing, it enables a deeper stretch. I see the benefits of the active stretches with resistance but also Yin style poses held for time with deep slow breaths are very beneficial.

The last tips was the best… rolling the pelvic 👏🏻👏🏻👏🏻

Congrats! keep banging away..you give me inspiration to get my nose to the ground

thanks dude, going to follow these steps, been stuck for a long time on the pancake

What i learned from my streching journey is that you should never force anything. Flexibilty comes with reps and "letting your muscles go into the position by themselfs". I also have high expectations, but i focus on the small picture. And its amazing, because i am soo damn happy about every tiny progress. For stretching you most certainly need a differend mindset than the one for working out. Keep up the good work, and thanks for the video! Its nice to see your progress and timeline instead of just the result. (Little advice: Allways try to keep your back straight. Then you really get the mobility from your hips ... and preserve your backhealth).

Great videos. Keep them coming!!!!!!!!!

Best YT vidéo ever !!! thank you so much !

i am exactly where you were when you started :)

Amazing progress! 👏

Just started this journey a couple of weeks ago. I might even be stiffer than you because I have to do it on the edge of a chair with knees bent. Really working on keeping my pelvis tilted anteriorly

I love seeing progress video

I'm a pretty different case. I broke my back 20 yrs ago, so now have partial paralysis in my legs. I used to be able to walk~ a mile w/o assistance but I've gotten lazy w/ my PT now I need a cane if I'm going to walk much more than 50' and 1/4 mile is difficult w/ a cane :( I started really working on my hamstring flex 2/2/24, then i could only get my fingertips 22" from the floor after 20 min of stretching them (2 min L, 2 min R repeatedly for [edit] 5 times each). This morning I just tested myself and I'm down to 8" from the floor w/ straight legs after 3.5 months

Congratulations dude! That’s a lot of hard work and a lot of good advice. I’m wondering if you ever give much attention to self myofascial massage or things like acupuncture to help release the stiffness?

I am starting out this journey , i cant move forward at all. I think i have a long road ahead

good recipies for injuries

damn this was extremely helpful

Very inspiring

Great drills. Thanks for sharing. The most difficult is getting this anterior pelvic tilt in this position and be able to roll the pelvic between the legs. I am stucking there. From I know almost no video tries to help with it. Am aware that limitation could be thight hamstrings and weak hip flexors and hip and butt muscles. I have quite decent progress in the aspects but still cannot rotate the pelvic. In good days I can toutch the floor with my head but rounded back.

Add some Yin yoga (poses held for 5 - 10 mins) with no muscle engagement.

Congrats man. My hips are super stiff. I'm worse than you when you started. What steps would you have given to your beginner self now that you can go nose to floor?

Thanks for video tips. Just your technic of forward fold is so rounded did you have low back pain from it? Why I wrote I have back pain from quads lifts, forward folds in pancakes. Do you have similar experience and if not do you have some idea why?

Thank you for the video! Great content. What do you think about flapping in the butterfly with light weight on the knees?

Hey great video!! Thanks for all the helpful information. How many times a week would you recommend doing these (weighted) stretches?

I will prevail.

Hello, how many times a week and sets/reps range did you do?

He sounds like Josh from strength side

I strongly recommend checking out Andrew Huberman's podcast "Improve Flexibility with Research-Supported Stretching Protocols" #76. I'm very flexible at age 50, but he taught me so much more and I'm looking forward to putting it to practice!

i'm working on my pancake. i'm pretty inflexible and progress is slow...

that you were super stiff?...please, when you started you were twice as flexible as I am; I can't even sit in that position with my legs straight and torso upright....you don't know what it's like to have tight hamstrings my friend. I'm already tired of seeing flexible people "teaching us" how they became more flexible

I can't even get my back upright without my arms, guess I have 5 years to go 🙃

he was not stiff to begin with.

I went to stretch lab....total waste....you need to open a place like this. Basic stretching with homework. Theres your billion dollar industry

But i do not recommend arching your back like that . keep it straight when you do it