Is it possible to perform an Arabesque with a neutral spine? – EasyFlexibility
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Is it possible to perform an Arabesque with a neutral spine?

Posted by Paul Zaichik on

Is it possible to perform an Arabesque with a neutral spine?

Meaning that the hyperextension of the hip will take place from the hip only and there will be no hyper extension of the spine? Is this possible? The answer depends on what tissues you are trying to stretch. Are you looking at the limit of muscular flexibility? Or are you willing to stretch the ligaments?

Scroll down to try a special FREE exercise below which will improve your Arabesque & Attitude Derriere in minutes!

It is accepted that the ligaments resist the hyperextension of the hip between 15 and 30 degrees, with individual variations taken into the account. Of course, there are people with less than 15 degrees of hip hyperextension limited by the ligaments, this can be due to posture, occupational habits, injury, infection, and other reasons. There are also people with naturally laxed ligaments, or specific structure of the hip where the ligaments will restrict in a range past 30 degrees hip hyperextension. In majority of individuals external rotation of the hip will allow for more hyperextension then if the hip was to be kept parallel.
For the sake of this example, let's assume that your normal turned-out hip hyperextension would be at 30 degrees, that means that to lift a leg parallel to the floor you need another 60 degrees for a total of 90 degrees.

If the spine was to be kept neutral and not hyper extended those extra 60 degrees must come from the flexibility of the hip flexors and adductors, on top of the fact that now the ligaments must be stretched. This is compared to first 30 degrees of hyperextension where ligaments are not stretched, and all that flexibility is dependent on how much you can lengthen your adductors and hip flexor muscles.

Scroll down to try a special FREE exercise below which will improve your Arabesque & Attitude Derriere in minutes!

In theory, it is possible to stretch the ligament to bring the leg to 90 degrees hyperextension. There are ballet dancers and rhythmic gymnast with deep hip hyperextension coming from the flexibility of both the ligaments and the muscles. The safety of such range of motion coming from the stretched ligaments have been debated for a very long time.

The opponents of this type of stretching say that the hip joint becomes very mobile, hyper mobile, and thus, the chance of injury highly increases. The defenders of this type of stretching, point out to the fact that although the ligaments do not hold the joints as tight as if they were shorter, the muscles and tendons do hold the joint in place. It is up to a specific coach, trainer, teacher, or therapist to decide how much flexibility should come from stretching of the ligaments, if any at all, and a proper strength awareness combination to protect the joints, especially in deep ranges of motion.
Now, assuming that the decision was made not to hyperextend the hip through stretching of the ligaments the lacking 60 degrees must now come from the spine and the supporting leg. When there is an anterior pelvic tilt the torso will be inclined forward if the spine were to remain neutral. To prevent that and lift the body up the spine must hyperextend additional 60 degrees. If done correctly, those 60 degrees are spread out through multiple
joints in the back. And of course, because of the anterior tilt there will be a stretch in the supporting leg and the flexion of the supporting hip joint.

So, in short, it is possible to hyperextend the hip without hyperextending the spine. However, there are risks involved and for that reason most Arabesque and Attitude Derriere techniques involve a combination of hip hyperextension and spinal hyperextension.
Want to improve your Arabesque Instantly? Try this Zaichik Stretching Technique called ~Discernment~

SIGN UP BELOW TO GET 2 MORE PROGRESSIONS OF THIS EXERCISE FREE - TO HELP IMPROVE YOUR ARABESQUE!

Perform an Arabesque on both sides and remember the height of your leg. Take pictures if you like.

  • Now do the ~Discernment~ ZST for 3 sets of 3 repetitions.
  • Each repetition has two parts as demonstrated in the video.
  • The first part is called the Leverage and the second part is called the Target.
  • Come up to a cobra position as Leverage, contract your lower back and lift your hips slightly off the floor with a tailbone aiming toward the ceiling, as you drop the hips back down use your hands to press up higher.
  • Do this 3 times pressing up a little bit higher each time.
  • Do 3 sets of 3 repetitions resting for 10 to 30 seconds between each set.
When done try your Arabesque one more time on each side and see the difference!

This exercise has progressions to two more levels, Intermediate and Advanced. Sign up to get two more levels by email.

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Arabesque & Attitude Derriere Strength & Flexibility Training at Home

4 STEPS FROM EASIEST TO ADVANCED

This Arabesque & Attitude Derriere program will help you to improve your Arabesque and Back Attitude, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.

  • See visible results in 1 to 3 easy follow along workouts.
  • Unique muscle by muscle isolation stretching techniques.
  • Fast Progress.
  • Permanent Results.
  • No Pain.
  • No Injuries.
  • Flexibility & Strength combined.
  • For all ages.
  • 30 – 40 minute workouts, 2 – 3 times a week.
  • All videos contain subtitles.
  • Train at home. At your own pace. On any device.
  • Instant Lifetime Access.
  • No hidden fees. No strings attached. No surprises.
Click here to get started!

In this Arabesque & Attitude Derriere program you will learn:

Mobility Exercises
Mobility exercises for each joint, to keep your joints healthy and lubricated.
Skill Specific Warmup
Skill Specific warmup exercises to gradually prepare your body for the Arabesque & Attitude Derriere.
Proprietary Zaichik Stretching Techniques
Proprietary stretching techniques, for each muscle involved in an Arabesque & Back Attitude, so that your flexibility improves right away without pain.
Unique Flexibility & Strength Supporting Techniques
Special techniques that allow you to retain your newly gained flexibility and connect it to your target skill. 

Why are professional dancers so good? How can you be that good or better?

Were they born exceptionally talented? If you ask many dancers they'll answer "It's 99% hard work and only 1% talent".

But you are probably working hard already and not getting any better... Why!?

There's a saying "If you keep doing something wrong, no matter how many times you do it, you get good at exactly that, doing it wrong"... Which we dare say is exactly what YOU are doing.

So how can you improve your dancing skills? What can YOU do to be the next Star?
The answer is the Zaichik Stretching Technique (ZST), which will not only get you flexible, but strong so that you can hold any position that you wish and truly shine on stage.

You need this program if:

You need this program if you are looking to improve your Arabesque and Attitude Derriere.

This program is special because:

This program is special because it combines both Strength & Flexibility which is so very important for dancers. As a dancer you know that just because you are flexible doesn't mean that you can hold any position with ease due to lack of strength.

Well we're here to change that with the use of the Zaichik Stretching Techniques and Special Supporting Exercises you will not only get the flexibility but also strength necessary to perform a perfect Arabesque and Attitude Derriere.

Most flexible dancers have a huge advantage over their competition. This advantage is multiplied even more when the dancers have the strength to use their flexibility. – our techniques train both. (Flexibility and strength to utilize it.)

Think about star dancers and you will be hard pressed to find one who has not mastered their flexibility to the fullest.

Misty Copeland spends a lot of time stretching, valuing her flexibility greatly. She has credited flexibility to her success on numerous occasions. As a matter of fact, in 2016 she made a video for Self Magazine demonstrating her flexibility.

Mikhail Baryshnikov has always credited flexibility training to his success and so have many of the world’s finest dancers.

I was tired of seeing people stretch day after day with no results in sight. Especially because I knew how critical flexibility is to each one of them.

Easyflexibility started when I, (Paul Zaichik ) a professional kinesiologist, developed ZST’s or Zaichik Stretching Techniques. Using these techniques, I was able to get people more flexible than with any other method.

An average range of stretch per workout with standard stretches was 30 degrees (of straddle) 90 -120. With ZST’s the flexibility would go from 90 to 150 degrees. That is 60 degrees or double, what any other method was able to deliver. (Yoga, Pilates, barre, etc)

Sorry about getting technical with the numbers, but it’s important to quantitatively understand the significance of the method.

I later added various other techniques to make the results last. This means you see improvement every time you train. And the improvement sticks with you from one training session to next.

Thousands of people all around the world from amateur to top level professionals have used this method to take their strength and flexibility to new heights.

This program will help you master:

This program will help you master the Arabesque and Attitude Derriere so that you can truly shine on stage!

Plus when you sign up for this course you will also get these bonuses:

Stretch180 App
Flexibility Measurement App Online. This app will measure your splits accurately and tell you how many degrees you are progressing each training session. Track your progress. Give you an estimated date for full splits. Keep you engaged and motivated with your flexibility training. And keep you focused on your EasyFlexibility Goals!
Support Group
Access to a Private Support Group: No longer will you train alone. Now you can be part of a group and train alongside other EasyFlexibility practitioners. Once registered for this course you will gain access to a private support group, where you will find 24-hour active community to share your experience with, ask questions and get advice. 
Lifetime Access
Once purchased, this course is your to keep forever! There are no hidden fees and no strings attached. You will not be billed monthly, you pay only one time and get unlimited lifetime access to this program which is kept for you in your very own online library for easy access on any device of your choice, anytime, anywhere. 

Ready to get started? Thousands of people worldwide have achieved the same results you're dreaming about and you can too!

Amazing results!
I did the program one time and immediately saw improvement. The program is set up in an easy to understand and follow way. Which is great, I can skip to the parts that matter faster. Everything is explained in easy to understand way, and what's most important are the results! Love this program. thank you! - Jeanie M.

It's easy to get started!

If you are ready to start your Arabesque and Attitude Derriere (Back Attitude) training with a method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your strength & flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:
  • Arabesque & Attitude Derriere which will help you to improve your Arabesque and Back Attitude, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.
The price for this course is only $49.95 $29.95

Yes! I'm ready to get started with my Arabesque & Attitude Derriere Training!

Did you know that an Arabesque & Attitude Derriere require specific muscles to be flexible and that if ONLY 1 of these muscles is tight you won’t be able to do a perfect Arabesque or Attitude Derriere no matter how hard you train?

That’s right ONLY 1 muscle can be preventing you from doing a perfect Arabesque or Attitude Derriere!

Well, we’re here to change that! Paul Zaichik, the founder of the Zaichik Stretching Techniques did a break down of each of the muscles that are involved in a split and came up with a revolutionary stretching method based on the science of Kinesiology, that guarantees that you will perfect your Arabesque & Attitude Derriere, Back Attitude Fast, Safe and Easy!

With the Zaichik Stretching Method you can PINPOINT which muscle is tight, and work on it, kinesiologically, which means targeting the issue in a way that is natural for your body.

Meaning that in just a few sessions you will be able to see improvement and not just feel it, but actually measure it, with a special measuring app which will show you exactly how many degrees you have improved in your flexibility.

Zaichik Stretching Method is based on facts, science and lots of research and yet is very simple to understand. There is no guess work involved. Each stretch is designed to isolate the muscles that are the culprits of flexibility issues. This is opposed to standard stretching you have seen everywhere else.

Stretching exercises are most effective when combined with specialized strength exercises which allow your body to take advantage of your newly gained range of motion and transfer that range of motion into a full 180 degree Split.

This program has been designed tested and retested many times, for optimum combination of stretching and strength exercises for fastest and easiest results.

Zaichik Stretching Method is a proven and tested method that took Paul Zaichik, the founder of EasyFlexibility, 30 years of rigorous testing, experimentation, and deep knowledge of the human body to perfect.

30 years of knowledge
compressed into concise, easy to follow step by step, online training course which will take 30 – 40 minutes of your time, 2 – 3 times a week to get you your perfect Arabesque and Attitude Derriere, Back Attitude.

All of our programs are pre-recorded online video training step by step tutorials. There is absolutely no guess work involved, no time wasting guessing what to do or why your training is not working! Everything is easy to understand, do and follow, and most importantly GET RESULTS.

So if you want a proven, safe, easy to understand and do training program based on science, that is guaranteed to get you that perfect Arabesque and Attitude Derriere, then register for this course and start your training today!

Zaichik Stretching Method is unlike anything you've even tried before!

Zaichik Stretching Method is unlike anything you've even tried before!
  • Scientifically designed by a world renowned fitness & flexibility expert Paul Zaichik, with over 30 years experience in the field.
  • Isolates muscle action one by one (to ensure they are doing their job).
  • Takes care of the muscles that are tighter first.
  • Allows easier focus, since you are working on one specific area at a time.
  • You can do it All on your own! No pushing or bouncing is necessary, not even a partner!
  • Remember that phrase 'No Pain - No Gain?', well it doesn't apply to our method. Each stretch is designed to be PAIN-FREE! Thereby eliminating discomfort and allowing you to continue training to achieve faster results.
  • Totally safe , since it was designed according to what is natural for your body.
  • Gains are permanent and steady. It is very enjoyable to do.
  • The approach of our programs is very different from standard stretching approaches. Instead of using other poses, for example such as in Yoga, other Asanas are used to prepare for a stretch, Zaichik Stretching Techniques are used to isolate each muscle being stretched which results in a pain free, fast, easy and safe stretching method.
  • Results are visible right away since the stretch reflex is avoided, which means you'll get to show off your flexibility in no time!

Zaichik Stretching Method is a proven and tested method!

Zaichik Stretching Method is a proven and tested method that took Paul Zaichik, the founder of EasyFlexibility, 30 years of rigorous testing, experimentation, and deep knowledge of the human body to perfect.

30 years of knowledge compressed into concise, easy to follow online training course which will take 30 – 40 minutes of your time, 2 – 3 times a week to get the results you’re dreaming about!

With ZST (Zaichik Stretching Technique) there is no guess work involved. Each stretch is designed to isolate the muscles that are the culprits of flexibility issues.


What this means is that in just a few sessions you will be able to see improvement and not just feel it but actually measure it with a special free measuring app which will show you exactly how many degrees you have improved in your flexibility.

Zaichik Stretching Method is based on facts, science and lots of research and yet is very simple to understand. All of our programs are pre-recorded online video training step by step tutorials. There is absolutely no guess work involved, no time wasting guessing what to do or why your training is not working! Everything is easy to understand, do and follow, and most importantly GET RESULTS.

Zaichik Stretching Method is designed for ALL people of ALL AGES and FITNESS BACKGROUNDS!

This method is not reserved for some elite and fit people who have been working out their whole lives and now are easily getting their splits. This method is designed for ALL people, of ALL fitness backgrounds, of ALL ages! Even if you have never worked out a day in your life you will be able to follow our programs and GET RESULTS!

Why are we so confident?

Because, other stretching methods out there rely on forcing all of your muscles to stretch at the same time. Leaving you sitting in a straddle, in pain, frustrated and ready to give up. or most people it is associated with discomfort, pain and perhaps even injury due to the invasive nature of the applied exercise. Why that happens you may wonder. The answer is simple - most training routines don’t factor in the need for relaxation between contraction periods, which leads to tension and stress.

Zaichik Stretching Technique on the other hand, allows for complete focus not only on each hip individually, but on each of the muscles separately! This ensures that your flexibility is coming from all of your muscles. Where each muscle does it's job without slacking off, instead of all the pressure being placed on an already exhausted, overworked and overstretched muscles. This means that every single stretch is scientifically designed to target one muscle at a time, translating into a very safe and nourishing experience for your body.

Zaichik Stretching Technique takes care of the muscles that are tighter first.

Tight muscles translate into easy injuries.
Traditional stretching methods focus on all muscle stretches at the same time. Zaichik Stretching Technique (ZST) allows you to focus on muscles that are the underlying cause of slow progress and potential injury. Releasing tight muscles first allows for a much more enjoyable stretching session, leaving you feeling renewed, relaxed and refreshed and yet invigorated to tackle any task of the day.

Zaichik Stretching Method allows easier focus since you are working on one specific area at a time.

Instead of doing the same stretches over and over again with ZST method you will be able to strategically focus on a specific area of your body. This allows muscle memory to kick in and help you achieve steady results.

You can do it all on your own!

No pushing or bouncing is necessary, not even a partner. This is freedom at it's finest, no longer will you need a partner or anything but your own body and the floor to get flexible fast. This means that you can do these very enjoyable stretches at the time that works for you. No need to go anywhere or spend tons of money on one-on-one stretching sessions that don't work. With ZST you acquire much more than freedom, you acquire the KEY to success!

Zaichik Stretching Method is PAIN FREE!

Remember that phrase "No Pain - No Gain?" Well, it doesn't apply to our method. Each stretch is designed to be Pain-FREE. Thereby eliminating discomfort to allow you to continue training to achieve faster results.

Zaichik Stretching Method is the only stretching method that is NATURAL for YOUR BODY!

Totally safe, since it was designed according to what is natural for your body. Paul Zaichik, a World Renowned Fitness & Flexibility expert has spent many decades perfecting the Zaichik Stretching Techniques. Having tested this method on himself, his family and thousands of people around the world the conclusion was evident. Everyone achieved results without injuries! This is possible due to the succession of each element forming the ZST. Each technique responding to the natural movement of the body, transforming it from within.

Gains are permanent and steady.

Unlike other stretching techniques ZST is designed to give you results that last. No longer will you need to start over every time you stretch. Utilizing muscle memory, your body will start from where it left off the last time you stretched, working in unison with your mind and your desire to progress further. The endless struggle of mind vs matter will come to an end where your body will be in tune with your mind allowing for fast flexibility gains steadily helping you to attain your goals.

Zaichik Stretching Method combines Strength & Flexibility into One workout session!

It is very enjoyable to do, and feels more like a workout. If you're worried that you will not have enough time to squeeze in a full body workout, you will. With ZST method you're getting much more than just a stretching routine. You are also getting a strength training workout. Strengthening and stretching your muscles in one session is a win-win for your body, keeping it a lean, mean, strength and flexibility performing machine.

Each ZST session will have you walk away refreshed, relaxed and yet invigorated ready for the most rigorous activity of the day. With ZST results are visible right away since the stretch reflex is avoided! This only means one thing: You'll get to show off your flexibility in no time! After experiencing the Zaichik Stretching Techniques: "Watch out for my superhuman flexibility" will become your mantra.

It's easy to get started!

If you are ready to start your Arabesque and Attitude Derriere (Back Attitude) training with a method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your strength & flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:
  • Arabesque & Attitude Derriere which will help you to improve your Arabesque and Back Attitude, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.
The price for this course is only $49.95 $29.95

Yes! I'm ready to get started with my Arabesque & Attitude Derriere Training!
Enough time wasted!
Stop wasting time and money, risking your health, hitting plateaus, wondering how to reach your goal instead of working towards it! Start your EasyFlexibility Splits Training Program right NOW and soon it will be YOU sitting in a full 180 degree Splits MUCH SOONER than you expect!
Please note: that these are not downloadable programs, nor are these programs available in DVD format. All our programs are Pre Recorded Online On Demand Video Strength & Flexibility Training Programs. Once you place your order, you will receive an email containing your login information on how to login to your very own online library which will contain all the programs that you purchase from us. This is an online library, which you can access any time that you wish from any device, phone, computer, ipad. There is no time limit for you to view your programs, you get to keep them in your library indefinitely, and access them any time, anywhere, and for as long as you want to!

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Dance Combo
This package contains 7 programs:
Turn Out
Foot & Ankle 
Developpe A La Seconde
Arabesque & Attitude Derriere
Attitude Devant
Penché
Side Tilt Kick
Flex All Full Body Combo
This package contains 13 programs:
Back Extension Beginner
Back Extension Intermediate
Hip Flexor Beginner/Intermediate
Hip Flexor Advanced
Side Bending Beginner
Side Bending Intermediate
Hamstrings Beginner
Hamstrings Intermediate
Hamstrings Advanced
Hamstrings Double Forward Bend
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Super Splits Combo
This package contains 12 programs:
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Side Split Intermediate
Side Split Advanced
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True Front Split Intermediate
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Open Front Split Beginner
Open Front Split Intermediate
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This package contains 32 programs + 6 FREE GIFTS! That's 38 programs all together!
Turn Out
Foot & Ankle 
Developpe A La Seconde
Arabesque & Attitude Derriere
Attitude Devant
Penché
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Back Extension Beginner
Back Extension Intermediate
Hip Flexor Beginner/Intermediate
Hip Flexor Advanced
Side Bending Beginner
Side Bending Intermediate
Hamstrings Beginner
Hamstrings Intermediate
Hamstrings Advanced
Hamstrings Double Forward Bend
Overhead Shoulder Flexibility (flexion)
Adductors Flexibility
Glutes & Iliotibial Band
Standing Front Split
Standing Side Split
Lord of the Dance Pose, Dancers Pose
Side Split Beginner
Side Split Intermediate
Side Split Advanced
True Front Split Beginner
True Front Split Intermediate
True Front Split Advanced
Open Front Split Beginner
Open Front Split Intermediate
Open Front Split Advanced
PLUS 6 FREE PROGRAMS VALUED AT $179.99
Tuck & Pike
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Don’t see what you want? Need help selecting a program? Want to buy more than one program? We can put together a one step checkout for you with all the programs that you wish to buy so you don't need to keep clicking the buy now button over and over again and can checkout one time with all the programs you need.
We’re here for you! Just send us an email to
info@easyflexibility.com describing your goals and we will help select the right program for you!

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