Don’t Be Fooled By the Flexors! – EasyFlexibility

Don’t Be Fooled By the Flexors!

Posted by EasyFlexibility Team on

Did you try it?

I am going to guess that 8/10 of yoga practitioners complained about a ‘cramp in their hip?’ If this sounds familiar- then I could be about to solve your problem! If not, then you are about to learn a fantastic way to overcome tight hip flexors.
When completing a seated pike stretch with your legs straight out in front of you past 70 degrees of flexion, the stretch from the adductor magnus ischial fibers and adductor longus is not that great.
So contrary to your protests- a cramp in an adductor is not because of adductors stretching, but the tightness of many other muscles. Constricted hip extensors, lateral hamstrings, and medial rotators are so tight that to complete full flexion, the flexors go into spasms.
Adductors are flexors of the hip, thus a spasm felt in the adductors is due to lack of flexibility in the extensors, rather than weakness in the flexors. So hip flexors- you don’t fool us! Here is a brilliant way to ensure your are able to maximize the stretching of their hamstrings while minimizing spasms and cramps.

Hamstrings Double Stretch

Testing the flexibility of both hamstrings at the same time has been known as the standard bench mark of flexibility for generations. The challenge here is obvious. Two legs have to be stretched at the same time, with all the muscles restricting the hip flexion, are now times two.
The exercise named ~PEACE~ is a stretch that increases the range of movement at the hip joint and the flexibility of the hamstrings. The flexion at the hip in this position while laying down on the floor is mirrored with the extension at the knee and hip.
The Zaichik Stretching Technique ~PEACE~ uses a ‘target, target, leverage, leverage’ method. It is fantastic technique to see instant results. For young learners it can almost look like magic! Students are amazed at how they have been able to see such drastic differences in their flexibility levels.

By highlighting the hamstrings in this stretch, we take pressure away from the hip flexors as a result. We can see when lifting single leg that the psoas and iliacus work best when the quadriceps approach the torso at a tighter angle. Check out the pictures below if you require more guidance on coaching your gymnasts.

Look at the explanation in the video


Leverage: bending the knee
Target: extending the leg with greater hip flexion

Step 1:

Lay down on your back and pull one leg into your chest

Step 2:

Extend your knee until you feel the stretch.

Step 3:

Come back from your knee and extend your leg. Every time you extend your leg straight you come closer and closer to the floor over your head with your foot through flexion of the hip joint.
Although this stretch mainly works on the hamstrings, the gluteus maximus, posterior gluteus medius fibers, piriformis and ischial adductor magnus are also being worked. It is vitally important to ensure your gymnasts are thoroughly warmed up for this, and as the video suggests, never working to ‘complete failure’. Following this simple, yet extremely effective method of stretching, the ‘cramping’ or spasms in the flexors will soon be a thing of the past!

There are countless skills in gymnastics that require some form of pike fold, or full split. This stretch is one to remember and continually refer back to. If you have a gymnast that is struggling to hit their 180’ split mark, or is failing to grasp a skill because of an open pike position- use this drill/ method of stretching!
To learn more about forward bends and how to perfect your hamstrings flexibility, we invite you to register for our EasyForward Bend Online Training Certification Course. This course goes in depths into everything you need to do to be able to do, and teach others to do perfect forward bends.
The purpose of this certification is to learn how to master and teach a PROPER COMPLETE forward bend or forward fold.

What is a proper and complete forward bend or forward fold?
This is when your spine is absolutely straight and the whole flexibility of the forward bend comes from your hips. This is learning how to not simply touch your fingers to your toes not touch your head to your knees but your whole straight torso from your stomach to your chest is making full contact with your straight legs without any gap.

In this course you will learn Zaichik Stretching Techniques for each muscle group, level by level. Zaichik Stretching Techniques allow you to see the progress with every training session. You will also learn a variety of specialty proprietary supporting exercises, that develop the strength, and help the body to adapt to newly and newly founded freedom in your hamstrings.
The EASY Forward Bending Certification Course is unique in that its the first certification that comes with animated as well as human demonstrations of Zaichik Stretching Techniques to make sure that you do them optimally and get the most benefits.

This certification course will help you to lengthen your muscles one by one to quickly develop and support flexibility necessary to do a perfect, beautiful, straight back, head to feet, forward bends.
Click Here to Learn More About The EASY Forward Bending Certification Course
© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through,, 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, Any other reproduction in any form without the permission of Paul Zaichik, 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,,


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