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Upper Body Combo – EasyFlexibility
Upper Body Combo

This program contains:

  1. Shoulder Extension
  2. Shoulder Flexion
  3. Neck and Cervicals
  4. Back Bending
  5. Side Bending
  6. Upper Body Trigger Point Release

Let's go step by step through each of these programs!

1- Shoulder Extension

Shoulder Extension means to be able to bring your arms behind your body. Often people confuse the shoulder flexion and shoulder extension.

  • Dropping down into a narrow elbow dips is a shoulder extension,
  • so is chambering the hand on the ribs for a karate style punch. 

Arms Behind

Being able to bring the arms well behind the body is valuable to many athletes. Those include combatants, such as wrestlers, grapplers, etc. Dancers and gymnasts need shoulder extension, as well softball players among others.

Issues Related to Lack of Shoulder Extension Flexibility

Lacking shoulder extension ability in the shoulder joint often transfers into the upper back and neck, as well as into the scapula and clavicle. As the results injuries to those structures are common.

How to Get Flexible

A common way to obtain shoulder flexibility is to try to clasp the hands behind you, put against static object or have a friend forcefully pull the arms. Those methods take a long time to work, and are rather dangerous. ​This program utilizes the kinesilogical stretching techniques to focus on various actions in the shoulder extension to quickly and effortlessly increase range of motion.

2- Shoulder Flexion

Overhead Shoulder Flexibility or Shoulder Flexion Stretching. Overhead range of motion is a must for a countless number of sports. From weight lifting to basketball, from tennis to gymnastics, from wrestling to swimming, the list goes on.

Arms Up

Being able to stretch the shoulder abductors and extensors, as well as scapula inferior rotators allows the arm to come up to at least vertical line. In many cases more than 180 degree is needed, in throwing sports for example, such as javelin, football and baseball. Same applied to serves in volleyball and rocket sports. 

Issues Related to Lack of Shoulder Flexion

Since a downward arm movement is very powerful, many muscles work in various ranges. They all need to be stretched properly. Majority of athletes try to get the overhead movement by pulling the arm overhead or worst behind the head, as hard as they can. This is rather painful and more often than not causes chronic inflammation in various tissues, including biceps tendon and supraspinatus tendon. 

How to Get Flexible

Our proven program isolates each muscle of the shoulder joint and of the shoulder girdle. Every muscle action is used against it's own action to quickly create space. The whole procedure is fast and free of stretch reflex pain.

3- Neck Stretching & Cervical Flexibility

A flexibility in cervical spine is often neglected in modern stretching routines. The importance of neck flexibility for health can be implied simply by looking at the large number of yoga postures which involve the top 7 vertebrae. From Plow to Fish, from Rabbit to Camel. Aside from athletic activities flexible neck helps to prevent headache, upper back, arm and hands pain. In sports having strong and flexible neck can mean the difference between a perfect skills and a poor one. At the same time cervical flexibility is often an integral part of safety and conditioning program. Athletes such as wrestlers and grapplers for example need their neck to be just as strong and flexible as the rest of their bodies. In this routine 4 primary directions are trained through the use of Zaichik Stretching techniques:​

  1. ​The flexion of the neck or movement of the head forward and down. 
  2. The extension of the cervical spine or bring the head back. 
  3. Lateral Flexion of the neck or stretching the neck side way, by bring the ear to the shoulder. 
  4. Rotation Of the neck or turning the head to either side.

​Unlike the standard passive neck stretches, Zaichik stretches focus on each of the muscles that restrict the movement individually. Each muscle is isolated and various actions are used against each other to create length. This allows to avoid the pain of the stretch reflex and speed up the flexibility gains.

4- Side Bending

Lateral Bending is often  neglected compared to other targets of flexibility training, such as hamstrings or adductors. Apart from athletic applications being able to flex the body to the side benefits the lungs, as well as abdominal organs, according to traditional yoga views.

In athletic application side flexibility has a positive impact on any unilateral skill. Since very few sports do exactly the same movement with both arms and legs at a given time, the positive transfer over is very broad. From throwing sports such as baseball, football, and team handball to rocket sports such as tennis, squash and badminton. From combat techniques of wrestling, grappling and boxing to propulsion based skills of swimming and mountain climbing.

Just like many other standard anatomical movements, lateral bending is restricted by a large number of muscle groups.They apply force and subsequently restrict movement in various ranges. Simply holding passive lateral stretches such as Gate Pose in Yoga, takes a long to time to see flexibility improvements.

In our program a new and unique approach called Zaichik Stretching is taken. Each muscle is isolated and various actions are used against each other to create length. This allows to avoid the pain of the stretch reflex and speed up the flexibility gains.

This is also a great program for Skiing. It trains exactly that counterbalancing movement that is needed, sideways tilt of the torso, which is critical for skiing.

5- Back Extension Flexibility

Back Flexibility is an important factor in many sports. Although commonly called "Back Flexibility" hyper extension of the spine is the flexibility of the anterior structures. In very deep ranges structures supporting the spine get stretched. For most people however being able to stretch the back, requires the flexibility of the rectus abdominis, psoas minor and obliques.

The main problem with stretching these muscles is the fact that they do many actions and are well positioned to restrict the extension of the spinal column. On top of that most people overtrain these muscle groups, leading to tightness and poor posture.

Health benefits of back flexibility are many. Improved digestion, better posture, more space for heart and lungs, etc. In sports any overhead move can benefit from back extension flexibility. Tennis, baseball, football, volleyball and other sports that require the arm to come up to pick up more power in throws, spikes, blocks, etc when the back can extend and provide extra room for the shoulder joint.

Besides that dancers, gymnasts, figure skaters, wrestlers and yoga practitioners need back flexibility.

Our program uses proprietary Zaichik Stretching techniques to quickly isolate and painlessly (key is the avoidance of the stretch reflex) allow one to bend backwards in the spine.

Take a quick look at the contents of this program: 

6- Self Massage & Release for Upper Body

Massaging and releasing using pressure has been known as the flexibility tool for thousands of years. It is one of the oldest methods of healing. It is also the best kept secret. Multiple independent studies on athletes and rehab clients have shown the benefits of massage. All participants who have applied pressure on target muscles, were able to increase their range of motion further, than those who stretched without the massage and release.

In modern times a large number of coaches and trainers recommend massage to their athletes. Many attribute increase in performance to releasing the muscles. The common concern is the blend between standard foam rolling and deeper massage.

While foam rolling can prevent muscle spasms, and increase the blood flow to the muscle, often it's not deep and direct enough to break up adhesions and knots. Those are often the major blockers of progress.

Another concern is incomplete massage. As far as upper body is concerned, little and hard to reach muscles, such as Pectoralis Minor are often neglected. Of course all it takes is one tight muscle to prevent full range of motion, or worst injury.

Our program gives a complete follow along routine to release every muscle in the upper body. This ensures full stretching capacity and decrease chance of injury due to overcompensation of one muscle group for another. Get Your Upper Body Self Massage and Release Program Today! 

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