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Don’t Be Fooled By the Flexors! – EasyFlexibility

Don’t Be Fooled By the Flexors!

Posted by EasyFlexibility Team on

Did you try it? Did the sitting pike fold work for your postures and their kip?

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.

hip flexor pain cramp easyflexibility anatomy kinesiology gymnastics

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.  

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.


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
easyflexibility hamstrings kinesiological stretching gymnastics hip flexors
Step 2:
Extend your knee until you feel the stretch.
easyflexibility hamstrings kinesiological stretching gymnastics hip flexors
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.
easyflexibility hamstrings kinesiological stretching gymnastics hip flexors

 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! 

Get started today with our Hamstring Double Forward Bending program below!

easyflexibility double forward bend fold yoga gymnastics hamstrings flexibility kinesiological stretching hip flexors


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  • Hello, Tiffany!
    And very much indeed, our programs works for sure and if you are not that flexible, it’s a must! Our flexibility methods take a different approach from others. From begginers to advanced students.
    Our programs will help you with the flexibility and strength part of any skill.
    Speak to our chat reps Mondays to Fridays from 9am to 5pm EST for a customized recommendation!

    EasyFlexibility on
  • I can’t even start to this because I’m not flexible enough.
    I can’t even do step 1 very well much less the 2 & 3.
    I want to believe your program works but…

    Tiffany LeBlanc on

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