split stretching – EasyFlexibility
Menu

How to over-stretch without over-stretching

Posted by Paul Zaichik on

Since this question usually comes up in reference to a straddle, we might as well call this article:

“How to Over-Split without Over-splitting”

Are you familiar with benefits of over-stretching?

If not, please see previous article here.

I had more people express concern about over-splitting in a center split, than in forward splits.

Many of the students who ask about this, want to have free range of motion at 180 degrees (something a full straddle does not provide) but are concerned about their joints.
Interestingly enough many don’t have any joint pains. Some, however, do have pain and usually in one of the hip joints. Please see this article to understand common mechanism of this unilateral injury.

How to Achieve "Restriction-Less" Movement

So now can you achieve the same “restriction-less” movement that over-splitting provides without actually over splitting? Technically you can.

There are two ways to do it.

Method 1. Stretch in each direction while in a straddle. This means that technically your legs don’t go past 180, but your muscles do.

A. Stretch to each leg
B. Stretch chest to floor (toes up)
C. Stretch 45 degrees, between forward and sideways.

Sounds simple, but there is a bit of a challenge here:

  • First, the legs will not want to remain straddled.
  • Second, the spine will try to compensate for each movement that should take place at the hip joint.
  • And third, if the muscles are overstretched on one side, the chance of injury goes up, when stretching that side.

Method 2. Use Zaichik Stretching Techniques (ZST).

ZSTs, except for ~Balance~ are not performed in a straddle. The challenge for many people is to see how these moves are related to a center split, meaning for example how exactly do exercises transfer into a split.

These are some ZST positions targeting different adductor muscles:
The advantage is spine is protected, muscles are isolated and straddle does not have to be forced.

To see one of these techniques in action and to try it for yourself watch the following video:

Adductors Strength & Flexibility

Online On-Demand Flexibility & Strength Training Program
Adductors are four muscles whose primary role is hip adduction. Adduction is pulling the limb toward the mid-line of the body.

Our program is different since it is the only program available that can target each muscle individually using proprietary Zaichik Stretching Techniques which results in fast flexibility gains, without pain, safely!
Click Here to Learn More About Adductors Strength & Flexibility Program!
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.

 

You might also like...

Dancers! Is your uneven turnout causing you pain, injuries, and decreased performance?
Dancers! Is your uneven turnout causing you pain, injuries, and decreased performance?
Uneven turnout in ballet or in various styles of dance, means that one hip is able to rotate outward more than the ot...
Read More
Full-body stretching routine for flexibility
Full-body stretching routine for flexibility
How to stretch all the muscles in your body in one training session. Is this even possible? Full-body stretching rout...
Read More
Frog Splits: Do Frog Splits Help with Middle Splits?
Frog Splits: Do Frog Splits Help with Middle Splits?
Frog splits. Do these splits help with the middle split? The short answer is that the frog splits will help you with ...
Read More
Stretching before sleep. Yes, or no?
Stretching before sleep. Yes, or no?
Stretching before sleep. Yes, or no? It is important to understand what this question is asking. This is not a questi...
Read More
Flexibility Training Program: Is it most beneficial standalone or with other fitness activities? [Case Study]
Flexibility Training Program: Is it most beneficial standalone or with other fitness activities? [Case Study]
When I do my EasyFlexibility programs can I also do other fitness programs in one training session, at the same time?...
Read More
Standing split. What is it and how to do it?
Standing split. What is it and how to do it?
Standing split. What is it and how to do it? A standing split refers to any position where the legs are in a 180-degr...
Read More

Share this post



← Older Post Newer Post →


Leave a comment

Please note, comments must be approved before they are published.