What is the difference between a side split or center split with toes up or toes forward – EasyFlexibility What is the difference between a side split or center split with toes – EasyFlexibility
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What is the difference between a side split or center split with toes up or toes forward

Posted by Paul Zaichik on

What is the difference between a side split or center split with toes up or toes forward?

To start with we can say that for most people the structure of the hip joint will not allow someone to simply do a toes forward side split, without shifting anything simply rotating the hips forward.
From a sitting straddle with toes up most people can rotate the hips a little bit forward which means the kneecaps can be rotated forward to different degrees. Some people can do just a few degrees some people can do a little bit more. Eventually the hips will not rotate inwards and the toes will be somewhere between the vertical and the forward position.
Past that point there will be 2 compensations done to allow the big toe to touch the floor:
1- One compensation that is performed is to evate the foot, in other words to lift the arches up and create a knife edge of the foot. This way if you are looking at someone from the side the foot doesn't look flat but it looks edged.
While this changes nothing at the hip joint because the way the ankle is designed, it creates an illusion that the foot is more forward.
However sometimes you could see somebody do a side split with toes down where the foot is flat and not edged. And this is the other compensation that occurs.
2- Those people either have a special structure of the hip or they do a complete compensation from their pelvis in their lower back. To do this one would hyper extend their spine. In other words the sitting bone or the tailbone will point backward and the lower back will become concave.
The less invert rotation is available at the hip the more someone will arch their back. Most people do both compensations described rolling of the ankle and hyperextending the lumbar spine.
Sometimes you can see this compensation more easily if you start with your chest flat on the floor, toes down full side split and from there you would attempt to lift your body up, you will see that instead of lifting with straight spine the lower back begins to hyper extend.
So in conclusion for most people what we see is flexibility of the ankles and flexibility of their low back demonstrated of course with a full flexibility of the adductors and inner hamstrings when they do toes down side split vs toes up side split.
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We did a break down of each of the muscles that are involved in a split, if ONLY ONE of them is tight or weak, the split WON'T HAPPEN.

What's worse, not only will you keep stretching and stretching, and yet nothing will happen, but stretching the wrong way can set you back for weeks due to injuries...

Then what's the SOLUTION?

To use a method to PINPOINT which muscle is tight, and work on it, kinesiologically, which means targeting the issue in a way that is natural for your body. The EasyFlexibility method allows you to do just that. Read On!
In the past most people tried to achieve their straddle split, by forcing the legs apart. Either using a partner, a stretching machine or their own bodyweight.

This method of course works, since many have gotten their split this way... through a lot of pain, suffering, plateaus, and injuries...

...having suffered through said pain and discomfort Paul Zaichik the founder of EasyFlexibility has set out to find a better way of training for splits.
As a Kinesiologist and Fitness & Flexibility expert having 30+ year experience in the field, Paul has discovered a method so revolutionary, so unique, so incredibly versatile and most importantly effective that he simply had to bring it to the world.

Since then the Zaichik Stretching Techniques have helped thousands of people worldwide achieve their dream of not only getting their splits, but getting overall body flexibility fast, safe and easy.
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.

Goodbye, Painful Stretches
Hello! EASY, FAST and SAFE flexibility!

Online On-Demand Video Strength & Flexibility Training Programs for ALL ages!

Instant Access, so that you can start training right away!

It's easy to get started.
  • Select a Program based on your goal.
  • Login to your online Library.
  • Join customer's only private support group.
  • Start training.
  • Keep track of your progress with Stretch 180 App!
  • No contracts or hidden fees, you pay one time and the programs are yours to keep forever in your online library!
  • Our programs are safe for ALL ages, ALL fitness levels and fitness backgrounds!*
  • No need to have any previous experience with stretching!
  • Easy to follow step by step instructions!
Start You Flexibility Journey Now!
*Before starting any fitness program be sure to check with your doctor to rule out any underlying issues that may prevent you from exercising, stretching and general fitness.
Do you dream of being able to do effortless Splits ANYTIME that you wish?

Do you wish that doing a split would be EASY, PAIN FREE and FAST?

Do you want to keep the flexibility that you’ve gained for years to come?

If the answer to all of these questions is a big fat YES!, then you’ve come to the RIGHT place.
At EasyFlexibility we offer just that, EASY, FAST, PAIN FREE and SAFE flexibility with a proven method that is guaranteed to get you flexible!

We can even predict the date that you will get your splits! Interested? Then keep reading…

Why are we so confident? Because THOUSANDS of people worldwide are getting flexible every day using our method! Achieving their lifelong dream of being able to do Splits, Touch their Toes, Do back bends, you name it!

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 training routines which will take 30 – 40 minutes of your time, 2 – 3 times a week to get the results you’re dreaming about!

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!

But don't take our word for it, take a look what EasyFlexibility practitioners are saying:

GOODBYE PAINFUL STRETCHES.

HELLO! EASY, FAST AND SAFE FLEXIBILITY!


These are not just empty words. Our method is very unique!

It truly is EASY, just ask thousands of satisfied EasyFlexibility practitioners who are already sitting in splits, doing back bends, various Yoga poses, etc, etc., etc.

Zaichik Stretching method is FAST!

Some people get flexible within days!

Some see dramatic results after trying the method only one time!

For others it takes just a few weeks!

Zaichik Stretching Method is SAFE!

Zaichik Stretching Method has been created by a World Renowned Strength & Flexibility Expert Paul Zaichik with over 30 years experience in the field.

The Zaichik Stretching Method is designed to work with your body, getting you flexible naturally which prevents unnecessary strain on your muscles.

And most importantly, our method is PAIN FREE!

It's easy to get started.

  • Select a Program based on your goal.
  • Login to your online Library.
  • Join customer's only private support group.
  • Start training.
  • Keep track of your progress with Stretch 180 App!
  • No contracts or hidden fees, you pay one time and the programs are yours to keep forever in your online library!
  • Our programs are for ALL ages, ALL fitness levels and fitness backgrounds!*
  • No need to have any previous experience with stretching!
  • Easy to follow step by step instructions!
Start Your Flexibility Journey Now!
*Before starting any fitness program be sure to check with your doctor to rule out any underlying issues that may prevent you from exercising, stretching and general fitness.

With the Zaichik Stretching Method you can now get flexible FAST, SAFE, EASY and PAIN FREE!

Zaichik Stretching Method is different from anything you've ever tried before:

It is designed to Isolate muscle actions one by one, to ensure they are doing their job.

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.
Ready to get started?
Thousands of people worldwide have achieved the same results you're dreaming about and you can too!
Got my flexibility back after many years!
I have been a professional dancer for over 10 years this DVD is now part of my training regimen I had an average turnout, but with use of this program, I have seen amazing results. My body is in correct alignment and my knees are not stressed out, because my turnout is coming from the hip. Thank you Easy Flexibility, it feels great to do a Grand Plie !! Mary Ellen Valenti
While we have hundreds of stretching programs that target various flexibility goals, which you can narrow down based on your goal by taking our goalz quiz, you've come here in search of a training program that will help you get your splits.

We have 9 different Splits programs to choose from based on your current level of flexibility.

NOW PICK YOUR PROGRAM BELOW AND MAKE YOUR DREAM A REALITY!

P.S. Remember how we said we can estimate your splits date? Well we really can with the use of our Stretch180 app which will not only approximate your splits date, but will help you to keep your flexibility progress and keep getting you motivated so that you can finally reach your goals! This app will also help you find out your current angle of flexibility. For more info on our app click here.
And if you're interested in more than just splits check out our other programs for all your flexibility needs:

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