Flexibility and Mobility in Calisthenics: Pancake Stretch, Shoulder Dislocates, and Hip Flexor Stretch

Flexibility and mobility are often overlooked in calisthenics, but they are essential for improving your performance and preventing injuries.

Pancake Stretch

The pancake stretch improves flexibility in the hamstrings, hips, and lower back, which is essential for advanced calisthenics moves.

• How to Perform: Sit on the floor with your legs spread wide, lean forward while keeping your back straight, and reach towards the ground.

Shoulder Dislocates

Shoulder dislocates are a mobility exercise that helps increase shoulder flexibility and prevent injuries.

• How to Perform: Hold a resistance band or stick with a wide grip, raise it overhead, and bring it behind your back while keeping your arms straight.

Hip Flexor Stretch

The hip flexor stretch targets the muscles at the front of your hips, which are often tight due to prolonged sitting.

• How to Perform: Kneel on one knee, push your hips forward while keeping your back straight, and hold the stretch.

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Incorporate these stretches into your routine to enhance your flexibility and mobility, making it easier to perform calisthenics exercises with proper form.