Stretching Made Easy

Hamstsrings Stretching Flexibility Quick Angles

http://easyflexibility.com/products/b... In pitching the word flexibility or stretching triggers an automatic response. SHOULDER. While throwing a ball is a total body commitment, with core and legs doing a large part of the pitch, a strong and flexible shoulder allows for a correct technique. A baseball pitch is unique in it's biomechanics. Compared to other throwing sports, such as football or javelin, the pitch involves more muscle fibers in the upper body and more extreme range positions of the shoulder joint. Having external and internal rotators stretch within split second of each other puts severe strain on the joint, and a large risk. To minimize the risk, caution range of motion needs to be present were possible. On the top of that maximum strength needs to be developed and connected to the middle ranges. The standard approach is to stretch the shoulder in standard anatomical movements. Resistance band, cable and dumbbell work is done for the rotator cuff as well as the deltoid. This program takes a different approach. For maximum flexibility gains, the kinesiological stretching techniques are used. All the movers of the scapula and shoulder are taken apart and stretched one by one, using action vs action of each muscle. This allows for fast and painless flexibility gains, without cooling down effect of standard relaxed stretches. (Cooling down effect, make the tissue relaxed, reduced the contractability, reduced performance and puts the shoulder under high chance of injury, due to inability to contract in time to protect the joint.) At the same time specific exercises are used to blend the newly developed ranges of motion to the existing one's, so that an athlete can quickly operate in the new ranges, thus benefiting the performance. If you want an edge over your competition in your pitchers, this is a program to do it. Get Your Shoulder Flexibility For Baseball Pitching Program Today!

To Learn More about Kinesiological Stretching and Get Your Straddle Side Split Go Here: http://easyflexibility.com/products

http://easyflexibility.com/products/b...​ Attitude Derrière or Back Attitude and Arabesque are Ballet/Dance positions usually strength trained via bar assisted leg lifts into the technique. The flexibility is attained via relaxed stretches. This program takes a different approach.The flexibility resistance to these elements comes from medial hip rotators, hip flexors of the lifted leg and flexors of the core. Posterior tilters of the pelvis also offer resistance through the standing leg. Unlike the standard time consuming passive stretch method, this routine employs Kinesiological Stretching techniques. Each of the muscles that prevent the successful Attitude Derriere and Arabesque is separated out and quickly lengthened, using one of its own actions against the other. Because no action is held for long, the stretch reflex is avoided and results are seen right away. Since in Arabesque and Back Attitude it's the opposite muscles that hold the pose to the one's being stretched, reciprocal inhibition techniques are intervened with kinesiological stretches to master the skill even faster. You'll be surprised how fast easy results come using this method. Get your Arabesque and Attitude Derriere routine today! http://easyflexibility.com/products

EasyFlexibility By Gymnastics Capoeira Circus Arts Instructor Panayioths Goudas www.easyflexibility.com

EasyFlexibility By Break Dance Instructor and Performer BBoy Lego

Can you hit with power without speed or hit with speed without power? I have heard this question for decades from martial artists and boxers. Today’s article will clarify this question for you.

- Lower Back Focus Training - https://www.easyflexibility.com/produ... Improving your lower back health. At Home with Paul Zaichik. Let us show you how to GET RID of BACK PAIN in less than 15 MINUTES a day! Here is a sample of what the program includes. Check it out and start experiencing improvements in your back! Follow the link for more info: https://www.easyflexibility.com

This is a Zaichik Stretching Technique (ZST) to improve your Arabesque. It works on the iliacus muscle dynamically and in all its actions. This implies many things: - to start with it is a very quick way to improve your flexibility since you do not depend on relaxation or holding a stretch for a long time - there is no pain involved, since the stretch reflex is avoided, thus getting into the stretch more naturally, going with our body not against it - it is a stretch that can be used in your warmup, unlike passive static stretching which is not good as a warmup - it isolates a muscle at a time, so it implies less pressure on your joints hence it's a very friendly and focused kind of a stretch stretch - it works in the ideal position according to the target skill, so it's highly functional and progress is effectively carried over improving the desired technique Check out this very effective way of stretching, and find your complete program at: https://easyflexibility.mykajabi.com/... Let us know how it worked for you in the comments! - The EasyFlexibility Team

* LITTLE TIME to train? * Don't want to spend $59 in a program? That's why we created "Turn Out ESSENTIALS." Only what you NEED to get RESULTS and go on with your life. * 20 minutes, 3 times per week * is all you need to get results with this program. The cost? That's even more SURPRISING... Follow the link below to get this offer! https://easyflexibility.mykajabi.com

Do this exercise for a few sets after a warm-up or add it to your routine. It will give you instant flexibility in most cases. Try it and let us know in the comments. For more go to https://www.easyflexibility.com

To Learn More about Kinesiological Stretching and Get Your Straddle Side Split Go Here: http://easyflexibility.com

To get a complete Arabesque and Attitude Derriere Training Program go to: https://easyflexibility.mykajabi.com/... For any questions please send us an email: info@easyflexibility.com

If there was an exercise that could improve at least 4 of your dance techniques at once, would you like to learn it? If there was an easy and simple way to release your adductor / inner thigh muscles, would you add it to your routine? Here you are then! Doing just this one exercise will improve your: - Side splits - Open front split - Side tilt - Penche - Turn out ... and practically every position where inner thigh muscles are involved. This is a general Zaichik Stretching Technique that targets the Pectineus muscles, an elusive adductor and hip flexor muscle. You have to practice it after a warm up and for a few sets and reps. Let us know how it goes in the comments below. Pick your dance flexibility training program at: https://www.easyflexibility.com

Achilles tendonitis Treatment– What to do to heal this Injury. Achilles Tendonitis is a debilitating condition that anyone devoted to various fitness activities such as Dancers, Cheerleaders, Gymnasts, Martial Artists and Joggers know all too well. In short Achilles Tendonitis is an inflammation of the tendon that connects the calf muscle and the heel. When the calf contracts, the ankle joint plantar flexes. Standard medical treatments involve injections and anti-inflammatories. In sever cases surgery. Most cases of Achilles Tendonitis are accumulative in nature. Just because you felt the pain today, does not mean that it started today. Most likely it took a while to build. Inflammation of the chilles tendon and even bursa under it, is commonly a repetitive stress injury, that builds over time. What’s the first thing you do, if you feel the pain? STOP. I would go as far to as to say, stop anywhere. If you are competing – stop. If you are in the middle of the class – stop. Even if you are performing- make an effort to stop. (If you are a working dancer, you maybe under pressure to keep going.) Next, while there are modern medical treatments which your doctor can advise you on, I will address the alternative methods of treating Achilles Tendonitis. Since I am not a medical doctor, nothing in this article should be constituted as a medical advice. Read up on everything, talk to a professional and make your own decision. Alternative Treatment Plan in Acute Cases • Cell salt #4 – Ferrum Phos (Also known as Schuessler Cell Salts). This is a first stage of inflammation remedy. Muscles, Tendons, Sore Throats, etc. It helps right when the injury happens. • External Application of Arnica, first 24-48 hours. This means topicals, such as gel, salve, cream, etc. • 30C Arnica Homeopathic can also be taken internally. • Should you stretch the freshly injured tendon? NO • Should you massage the acutely injured tendon? NO Alternative Treatment Plan in Chronic Cases Now, let’s talk about the Chronic Injury or recurring injury of the Achilles Tendon. Regardless of what sport you practice, Dance, Gymnastics, Martial Arts, Cheerleading, Running, etc., the same thing applies. Does Stretching the tendon and calf helps in avoiding an injury? In theory it should. Why? Because a muscle and tendon is always more prone to injury if it has to contract out of its maximum range. For example, in doing a stiff legged dead lift the chance of injury is much higher if one goes into full range until the stretch is felt. If on the other hand one bends the knees or does not go until a full stretch of the hamstrings, the chances of getting injured are lower. The same thing applies to the Achilles Tendon, if course, stretching must be combined with strength in that deep range. In ElasticSteel /EasyFlexibility System we call that “deep range strengthening” Extended Length Conditioning. However, in some cases stretching the antagonist is super important. For example, in dancers who dance on pointe, if their dorsal flexors are tight, the calf will always have to contract extra to ‘fight them”. Additionally, the foot will never be aligned with the lower leg in a straight line. This will place constant additional stress on the calf and Achilles. Thus, flexibility of the antagonist can prevent Achilles Tendonitis. Remedies to assist in the chronic Achilles Tendonitis Case..... Read Full Article Here: https://www.easyflexibility.com

This exercise will help you with your TURN OUT. It works on balancing your passive - active flexibility. Once you've practiced it for a few days you'll notice you need to warm up less, that you can go deeper into your stretches, and that your TURN OUT in particular is more under your control! * Watch the video and give it a try! Rest for a moment and do a few more sets if you have energy left! * Add this exercise to your training or when you take a quick break while dancing. It will dramatically improve your technique. Post your comments and questions below, or send us an email to info@easyflexibility.com - For a complete dance training program go to: easyflexibility.mykajabi.com Get your Turn Out online follow along program for only $4.95 - Follow the link: https://easyflexibility.mykajabi.com

Would you like to get a Penche like Misty's? Practice the two EasyFlexibility exercises in the video. - The first exercise will automatically increase your range of motion. - The second exercise will strengthen your newly gained flexibility, making those gains permanent. Both exercises together one after the other for 2 to 5 sets will gradually improve your Penche. Add them to your routine and reap the results! It's a good idea to take a picture when you start and every 2 weeks to keep track of your progress and motivate yourself. Let us know how it goes in the comments below. - EasyFlexibility.com

The inspiring ballerina Michaela DePrince has an exquisite Front Attitude. If you want to get one that looks like hers practice the two exercises in the video. - The first exercise will automatically increase your range of motion. - The second exercise will strengthen your newly gained flexibility, making those gains permanent. Both exercises together one after the other for 2 to 5 sets will gradually improve your Front Attitude. Add them to your routine and reap the results! It's a good idea to take a picture when you start and every 2 weeks to keep track of your progress and motivate yourself. Let us know how it goes in the comments below. - EasyFlexibility.com

Strength vs Flexibility Importance for Leg Height - Paul Zaichik - Easyflexibility - ElasticSteel

Avoiding injury when Training and Stretching Part 2. There is not a single person on earth who never got injured. And there isn’t a single person who did not suffer a sit back in his/her training due to an injury. ---------------------------------------- For this reason, I feel that knowing how to avoid injury is a universally helpful topic. Last time we talked about injuries and bilateral flexibility. Today we will talk about the fallacy or scheduled progress. This applies to anything, not just stretching. In the matter of fact, it’s easier to explain this with a simple bench press. ----------------------------------------------------------------------------------------- Imagine a 15 year old Gary and his friend Jack. Two teenagers just witnessed high school senior bench press 250 lbs. Everyone cheered as he lifted the weight off his chest and extended his arms. Garry and his bud want to be “cool” too, and maybe strong. So they try their bench press. (Probably without warm up) and find out that they can only do 110 and 120 lbs respectively. They want to be cool before the school year is up. That’s 10 weeks. They decide that if they add 10lbs every week, in 10 weeks, they will press 100 more lbs. 210 and 220 respectively. You can guess the results. ------------------------------------------------------------ I see people do this all the time. They schedule their progress. Don’t confuse goal setting with progress scheduling. One is healthy and flexible, the other is dangerous and rigid. --------------------------------------------------------------------------- In terms of flexibility, common site of progress scheduling is a use of a stretching machine. This is the one where a person sits down and uses a crank to force the legs apart. A user of this device decides how fast they want the progress. (5 degrees a week for example). Than they literally force themselves to increase the angle by 5 degrees, every week. Pain or no pain, injury or no injury. Once the mind set into that unyielding pattern, they go for it. ------------------------------------------------------------------------------ Progress scheduling is more common than people think. Something clicks in the head and a person forms a mental destination with wishful, inflexible increments of progress. This usually happen when people feel like they don’t train hard enough. ---------------------------------------------------------------------------------------------------- Solution: See Full Article Here: https://www.easyflexibility.com

Re-injuring yourself all the time? There is a hidden, but common reason why. This cause of injury is so common and yet most people are completely blind to it. You see most people are not flexibility balanced. One side of the body is usually tighter than the other. This happens due to many causes. Individual’s occupation, location where tension is carried, effect of injuries and many other reasons. This imbalance if not focused on and taken into consideration, when training can be a reason why people get injured in the first place and then frequently re-injured. There are three main ways how bilateral flexibility imbalance causes injury. Anyone of them may apply to you or perhaps all three. 1. Playing catch up to the other side. Imagine you are stretching your hamstrings. You did your left leg and then your right leg. Regardless of what stretching techniques you employ. This can be Passive Stretching, Zaichik Stretching Technique, PNF, yoga, pilates it does not matter. You notice that you can comfortably hold your left good with your hands. The right foot however you have to struggle to wrap your fingers around. Without realizing what are doing, you begin to pull your body forward, while stretching the tighter side. You want to have the same flexibility on your right (less flexible) side as you have on your left. However “forceful flexibility balancing” is not a good idea. Because of my specialization in flexibility, I have observed more students stretching than most people. After originally observing this phenomenon I would ask people; “Why are you pulling so hard into the stretch on this side?” the response: “Because my sides are not even and I want this to side to be as flexible as the other side” So by now you know what I am getting at here. The less flexible side will eventually get injured from over stretching. On a surface it seems that it will catch up, if you just stretch it more. After all you love your right and left side the same. You want to help the “tight” side. Truth is, you are not helping it. Solution:..... Read the Full Blog Here: https://www.easyflexibility.com

If you want to lift your legs high on your Developpes, Battements, Penche, etc., but your legs refuse to come up as high as you want them, a question arises: “Are my legs not strong enough or not flexible enough? Which one is it? A strength or flexibility issue?” I’ve been asked this question many times. The short answer is this: personally, if I want my leg to go up vertically and I have a chance to pick between strength and flexibility, I would choose flexibility every time. Don’t get all upset now, strength is also important, your teacher is right. If you are going to move the leg around for a long time, doing hundreds of moves you need strength (actually strength-endurance). However, to be able to point to “12 o’clock” with your leg for each specific technique is more flexibility related. If anything, biomechanically and physiologically the more flexibility you have the less strength you need. Here’s Why Biomechanically: The higher the leg goes up, (providing flexibility is not a restricting factor), the easier the leg extension becomes. Confused? Pick up a heavy object, and keep your elbow straight. Extend the straight arm parallel to the floor. (Hand on the same level as the shoulder) Difficult to hold, right? Ok, now bring the arm straight up. (Hand holding the object directly over your shoulder) Much easier, right? This is because the first position, is mechanically more disadvantageous. Second one is more advantageous. So, your leg held vertically (again without flexibility restrictions) is easier to hold than to hold it horizontally. The reason it does not seem this way, with the leg as it does with the arm is because the arm has no flexibility restriction in most people, but the leg does. Physiologically: A tight muscle inhibits its antagonist. Do a front attitude with tight hip extensors, and try to hold it. The hip flexors and adductors will be in pain fast. Why? Because they are fighting the inhibition by the muscles that are trying to pull down. The weight of the leg is just a small reason. Don’t believe me? Measure how high your leg can go. Let’s say 90 degrees. Now add a heavy ankle weight and hold the leg at 45-60 degrees. You will hold it longer with the ankle weight at 45 or 60, then just the leg at 90 (the end range). If the weight of the leg (strength requirement) was so important, you could not hold the leg with the ankle weight for so long, but you can. So, the weakness of your hip flexors and adductors is not coming from the weight of the leg, but from the tight muscles pulling back down. The Experiment I do this experiment with my students all the time. I use ZST (Zaichik Streching Technique) to increase their flexibility right there on the spot. We do 5-6 rounds and the end range is no longer 90 degrees, but 120-140. I then ask them to hold their legs at 90 degrees again. Guess what happens? All of them are able to comfortably hold their legs there, no struggle, no weird faces, no clenched teeth, no spasms. Did their leg become lighter? Did a student become stronger? No, it is because with increased flexibility, nothing is pulling down! So now you see, why I would choose flexibility over strength every time if I am trying to get my leg up! https://www.easyflexibility.com

Hip flexors misconceptions. Today I am going to talk about some misconceptions about hip flexors flexibility testing even among the professionals. The standard approach to find out if the “Psoas” is tight is to some how make sure that the Rectus Femorus isn’t (tight). It’s like having 10 people in the room, and someone boke a vase. You assume if it’s not person 1, it has to be person 10. What about person 2-9 ? Why couldn’t they have done it? Same goes for the “Tight Psoas” Test. I see physical therapists, massage therapists, fitness trainers place a person on the table in supine position. Table ends under the knees, so that the lower leg hands off the table. They ask them to pull one knee into the chest. They assume that if the hamstrings rise off the table with bent knee, the culprit is the rectus femoris. And if the knee extends and the hamstrings moves lower to the table, it’s Psoas. The problem with that test is that, just because it’s not the rectus femoris, does not mean that it’s psoas. Simply because everyone heard of Psoas, does not mean that it’s guilty. There are other muscles that can prevent hip joint from extending. Tensor Fascia latae, Pectineus, Sartorius, even Psoases best bud, the Illiacus. Adductors Also flex the hip, but unless there is a serious issue, we can exclude them if the legs are adducted. The problem is, even if Psoas is tight indeed, one will try to stretch the Psoas by either dropping the leg off the table (usually with bent knee), which goes against the (if the leg is bent, it’s the rectus femoris that is tight) principle. OR doing a lunge stretch, which can get multiple muscles in one shot and if any of them are tighter than Psoas, they will block the Psoas from being stretched. So how does one stretch the Psoas or any other muscle without having another muscle(s) get in a way? Here is the answer. Every muscle is unique. Every muscle does something different. For example there is no other muscle that does what Psoas does. Same way there is no other muscle that has the same actions as pectineus,sartorius, TFL, etc Knowing the kinesiology of the body, (Zaichik Stretching Technique, formerly known as Kinesiological Stretching Techniques is based on the science of kinesiology) allows to isolate each muscle and stretch it separately. Often practitioners spend a long time stretching a muscle, with a technique that does not actually stretch it and they get no results. If you are interested in a very unique Hip Flexors Program, see it here. https://www.easyflexibility.com

Butterfly Stretch using Kinesiological Stretching Principle. Full Article Here: https://www.easyflexibility.com

Answering various questions about quadriceps. www.Easyflexibility.com www.ElasticSteel.com