The client will begin in the standing position with their feet together. They will then hinge forward, keeping the back as straight as possible, until they are able to place their hands on to the ground and their nose touching their legs.
To be in a true standing pike static hold, the client must have a great deal of flexibility. This can be scaled by having the client hold a weight as the are hinging forward, or having them stand in front of a stable object that they may use to pull deeper into the stretch. It is very important to keep as much of a straight back as possible to keep added stress being put on the vertebrae.
The purpose of this stretch is to increase the client’s flexibility in the hamstrings. Many gymnastics movement require a great amount of flexibility, so static flexibility work is needed to achieve higher quality movements.
For most clients, this movement should be done after all other exercises are over, during the cool down. Static stretching is not recommended before heavy lifting, or powerful exercises. However, for clients who are only focusing on gymnastic movements, this may be used in the warm up.
Variations include Standing Straddle Static Hold, Seated Straddle Static Hold, and Seated Pike Static Hold.