Why stretching alone will not help you with thoracic hyperextension

Why stretching alone will not help you with thoracic hyperextension.

Why stretching alone: When I ask about the challenges of back extension flexibility one of the biggest issues that came up was thoracic hyperextension. Many people are able to hyperextend or bend back their spine at the lumbar or the lower back, but they are not able to do it higher than that.

Why stretching alone will not help you with thoracic hyperextension.

Some people believe it’s because they’re not stretching the right muscles, that is an incorrect assumption. The same muscles that flex the lumbar spine other muscles that flex your lumbar spine are the same muscles that flex your thoracic Spine.

not stretching the right muscles

If you compare two people one hyperextends primarily from the lower back, with a flat or even forward flexed thoracic spine, while the other one hyperextends from the lower back and the thoracic spine, there is no difference in abdominal flexibility. This is not because there is a difference in the flexibility of the muscles that flex the trunk and thus do not allow for extension of the trunk, that is not the case.

The body’s ability to hyperextend the back and where this type of extension will take place depends on strength, control and awareness, not on flexibility. There are people who have very deep backbends, they have very flexible muscles in front of their body, and yet, somebody with less flexibility and a lot less lower back hyperextension might be able to hyperextend their thoracic spine more than a very deep back bender.

If one tries to bend back without focusing on the thoracic spine specifically through combination of strength, control and awareness, the body will simply extend back at lower back. And, for most people the lower back is the most mobile joint. And thus, the body will keep stretching the more flexible connection and not do anything with the least flexible one. This is normal and happens not only in a back but in every other combination of joints.

Unlike the muscles in front of the body, the muscles in the back of the body that hyperextend the spine, do two different jobs. In other words, it is possible to isolate the extension of the spine by segments.

And again, while there are many different bands of muscles running on both sides of the spine, in majority of the population, unless these muscles are especially trained and focused on, are pretty much in atrophy. So, it is no wonder that when someone tries to extend the spine the muscles that are the strongest would be the ones contracting not the ones that have wasted.

muscles in front of the body

These muscles need to be built back up to allow thoracic spine hyperextension. This must be done through specialized exercises were the body is placed in the position where the extension can only come from the thoracic spine and not from the lumber spine. Of course the structure of the upper 12 back vertebrae are naturally less mobile in hyperextension than their lower counter parts. In EasyFlexibility system, this is done through supporting exercises.

In our EASY BACKBENDING Certification Seminar we go in depths into all these techniques. We focus on how to hyperextend the spine, protect the lower back by developing more flexibility in the hip flexors, and of course adductors which also flex the hip and help to build awareness in the thoracic spine, so that the whole back bend doesn’t simply collapse into the lower back. In many cases these muscles are so weak lift by themselves and they need assistance before they can get strong enough to do it.

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The purpose of this course is to teach trainers, instructors, teachers and coaches a fast, safe, and proper Easy Back Bending training method of achieving and maintaining a Back Bend.
Back bending a beautiful and useful demonstration of flexibility of the interior structures of musculoskeletal apparatus. A safe, healthy, and well done back bend balances a culmination of elasticity of multiple structures, hip flexors, adductors, quadriceps and core muscles. 

The purpose of this course is to teach exactly this, how to develop flexibility in every muscle that resists back bending. Not just in a small group of muscles, but in each and every muscle group in the whole anterior chain.

A proper back band is a beautiful arch. It can be a King Cobra, it can be a Kapotasana, it can be a Bridge or a Bow, it can be combined with a handstand, it can be seen in a back handspring.

purpose of this course is to teach

A lay person, when thinking of back bending, usually sees a picture of a contortionist pop up in their mind. Unfortunately, in many cases the “YouTube trained contortionists” are the worst offenders, no pun intended, they contort and distort the proper meaning of backbends.

Large number of contortionists out there simply fold their body in half, backwards. No flexibility at the hip joint, no flexibility at the thoracic spine, and extreme hyper flexibility in just a few joints of the lower back.

Interestingly enough majority of contortionist with deep backbends, or rather back folds, were trained as children where their ligaments were simply stretched and the stronger muscles such as hip flexors for example were almost not touched.
There are many back benders that do come from sports such as Rhythmic Gymnastics where as kids they did develop flexibility in their thoracic spine and in their hips, again sadly through forceful stretching.

Adult back benders on the other hand, stand very little chance of getting any flexibility from their hips or their thoracic spine if they are simply forced or assisted into a deep back bend. Because their thoracic spine has been stuck in a specific position for a long time, the hips go through the same fate, but with a combination of weak abdominal muscles that stretch easily and the most mobile joints of the lower back the whole back bend will take place in that area.

The purpose of this Easy Back Bending Certification Online Training Course is to teach how to avoid all of the issue mentioned above and how to properly distribute the back bend through using both strength, flexibility and awareness so that the back bending can be performed in a healthy manner and applied to various sports and skills.

In this EASY BACK BENDING course you will learn:

In this EASY BACK BENDING course you will learn:

Anatomy & Kinesiology of Back Bending

In this section you will which muscles flex the spine, flex the hips and extend the knees. These 3 groups of muscles are the ones that restrict back bending. It’s very important to understand the function of each muscle, where it’s located and what it does, to be able to perform the ZST’s correctly and to understand the workings of other techniques such as Extended Length Conditioning, and other supporting exercises and how they related to maintenance of back bending flexibility, and utilization.

The Anatomy and Kinesiology is taught together with ZST’s since ZST’s give a deeper understanding of Kinesiology and understanding the Kinesiology in return gives a deeper insight into how ZST’s are derived and performed.

Anatomy & Kinesiology of Back Bending

In depths look into ZST’s for Back Bending

stretching

In this section Zaichik Stretching Techniques are revisited one more time. The reason for this is because quite a lot of people misunderstand the finer points of ZST’s and having a chance to look at ZST’s again in depth helps to make sure that the techniques are properly understood and performed.

In this section you will learn ZST’s for Rectus Abdominis, the Obliques, Psoas, Iliacus, Pectineus, Tensor Fascia Latte, Rectus Femoris, Sartorius, Gracilis, Adductor Magnus, Adductor Longus and Adductor Brevis.

Having flexibility in these muscles will allow you to take each joint through its full range of movement. The spinal joints will go through hyperextension, the hip joint will go through hyperextension and knee joint will go through flexion. This
back bending flexibility can then be applied to any back bending pose from King cobra to Kapotasana to Bow and so on.

In depths look into ZST's for Back Bending

Extended Length Conditioning for Back Bending

In this section you will learn a specialized group of retention exercises called Extended Length Conditioning exercises. Extended Length Conditioning exercises allow the body to become comfortable in new ranges attained by Zaichik Stretching Techniques, so that the body can allow the progression deeper and deeper into flexibility as fast and as safe as possible.

stretching

Reciprocal Inhibition for Back Bending

In this section you will learn specific Reciprocal Inhibition exercises for back bending. Reciprocal Inhibition is a natural concept in the body. The human neuromuscular system is designed in such a way that when muscles contracts, their antagonist muscles relax, this of course saves energy because two opposing muscles do not compete against each other.

stretching

Movement & Habituation for Back Bending

In this section you will learn the Movement & Habituation techniques for spinal and hip hyperextension. There are two ways for the body to become comfortable in and accept the new flexibility ranges as normal, one of course is strength and the other one is movement. Strength exercises are usually linear and are performed with applicable resistance. Movement and Habituation exercises can be linear but they can have multiple directions and they don’t necessarily have to have resistance, they simply move in a newly developed ranges to get the body accustomed to those ranges. This section presents the Movement and Habituation Techniques for Back Bending.

4 Full Sample Tested and Retested Routines for Each Level of Back Bending Flexibility
Beginner
Intermediate
Advanced
Very Advanced

stretching

Beginner Routine for Back Bending

In this section you will learn a simple Beginner Back Bending routine. This routine has been tested for beginners, adjusted so that its suitable for a beginner student who is lacking strength or flexibility to do more advanced techniques.

This is a foundation routine and based on this routine Intermediate, Advanced and Very Advanced routines are based. Here you will learn how to approach a student who does not have any experience in back bending or lacking a specific attribute such as strength, flexibility or awareness and needs to get initiated into back bending.

stretching

Intermediate Routine for Back Bending

In this section you will learn the Intermediate routine. The intermediate routine is for someone who has practiced the back bending for a while possibly by performing relaxed stretches or partner assisted stretches, possibly performing ZST’s and supporting exercises, but this is someone that has a little bit of experience with back bending and when you get a student like that you would use this routine. So in this section you will learn what an intermediate back bending lesson is.

Intermediate Routine for Back Bending

Advanced Routine for Back Bending

Here you learn Advanced back bending routine. It is a sample routine for people that have been practicing for a while and have good understanding of which muscles need to relax and which muscles need to contract and looking to go deeper into back bending. The advanced routine contains modalities incorporated into ZST’s thus allowing deeper stretches in the ZST’s, this is something that is not recommended to start with but rather for students that have an already good experience with the Zaichik Stretching Methodology.

Advanced Routine for Back Bending

Very Advanced Routine for Back Bending

When you learn Very Advanced routine you will also use ZST’s with modalities, however the supporting exercises are going to change allowing the body to maintain deeper flexibility, thus allowing a student to continue advancement in their back bending training. Each of the routines you will learn demonstrates two rounds, there is an increase of difficulty
from round 1 to round 2 in each routine, so effectively there are 8 levels demonstrated in all 4 full routines.

Once you learn these 4 routines with experience you will be able to come up with your own routines and at the same time you will be able to apply any one of these routines to your students at their appropriate level and take them up the levels as they become stronger and more flexible.

This certification course will allow you to teach proper Back Bending development in the following setting:

Private one-on-one online sessionsPrivate one-on-one in studio sessionsBack Bending specific group classesBack Bending Specific online classesSplicing the material into general classes

stretching

This EASY BACK BENDING CERTIFICATION course consists of 10 Categories with 111 video segment lessons.

A follow along experience and easy navigation through the wealth of information so that you can learn, understand and be able to practice and/or teach back bending!

This Course Contains:

  • Introduction to Back Bending
  • In depths look into ZST’s for Back Bending
  • Anatomy & Kinesiology of Back Bending
  • Antagonist Short Range Conditioning
  • Movement and Habituation
  • Extended Length Conditioning
  • Reciprocal Inhibition
  • Beginner Level
  • Intermediate Level
  • Advanced Level
  • Very Advanced Level
  • Certification Assessment Test

This is what’s included:

Gain access to a full and detailed Kinesiological explanation for every muscle in the human body responsible for Back Bending. All of our Zaichik Stretching techniques are specific to individual muscles, focusing on their primary actions.

stretching

We bring you the most complete seminar for Back Bending Mastery.

  • Detailed demonstration and explanation of each Zaichik Stretching Technique: Paul Zaichik will show all techniques on himself and his students for a simple structured layout of the content of the program. This will help you gain the necessary insight into each Zaichik Stretching exercise and the best way it’s done. An added benefit is the information given on the reasons behind every move, and best examples of performing it.
  • Detailed demonstration of Movement and Habituation, Extended Length Conditioning, Antagonist Short Range Conditioning and Reciprocal Inhibition.
  • Detailed demonstration of each routine: Beginner, Intermediate, Advanced and Very Advanced.
  • A multiple choice questions test to assure your understanding of the material presented
  • CERTIFICATION to be able to teach all the information learnt to your students.
  • 2 FREE PROGRAMS of your choice: Your choice of two digital videos is an added bonus to obtaining this certification. It allows for a better idea of how Zaichik Stretching techniques are combined to form specific routines.
  • Access to a Private Support Forum: Believe it or not – this is one of the most important elements of a program as it forms the right attitude towards the program. Upon registration for the course you gain an access to the private support forum, where you have a 24-hour active community to share your experience with, ask questions and seek advice.

stretching

Now that you know about the Zaichik Stretching Method, are you going to keep wasting time and money, risking your health, hitting plateaus, wondering how to reach your goal instead or working towards it? Or are you going to start your EasyFlexibility Training Program and get amazing back bends and awesome flexibility sooner than you expect?

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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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info@easyflexibility.com describing your goals and we will help select the right program for you!

Exactly How Much Back Flexibility do you need to do a Perfect Arabesque?

How much back flexibility do you need: It is easy to calculate the minimum back extension or back hyperextension flexibility that is needed.

It is easy to calculate the minimum back extension or back hyperextension flexibility that is needed. The first thing you would need to do is test your active hip extension flexibility. Hip extension combined with a turnout unless you are doing a parallel Arabesque.

It is particularly important to calculate active flexibility because active flexibility is always less than passive flexibility. In other words, if someone were to take your leg when you were lying in the prone position, or face down, and lift it up into the Arabesque position without your spine moving, the leg would come up higher than if you would try to hold it yourself.

How much back flexibility do you need: It is easy to calculate

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

There are exercises called antagonist short-range conditioning exercises which we use in our Arabesque program which will help you to minimize the difference between active and passive flexibility bringing your active flexibility closer to passive flexibility.

Let’s assume that your passive flexibility is 30 degrees, and your active flexibility is 20 degrees so to do a 90-degree Arabesque or leg parallel to the floor, you would need 70 degrees from your back, and this is 70 degrees of active flexibility not passive. 

Again, comparing the active and passive flexibility you might lie down on the floor and do a cobra where your torso is completely vertical, however, if you let go and take your hands off the floor, your torso will come down closer to the floor, showing that your passive flexibility is less.

improve your Arabesque & Attitude Derriere

To do an Arabesque with the completely vertical torso and horizontal working leg you need 70 degrees of active flexibility. You can test your active flexibility by someone holding your legs down or you might be able to do it without somebody holding your legs down depending on the ratio of your torso to leg length. From there you would come up as high as you can and measure that angleYou can use our free Stretch180
app to measure all the angles. It’s simple to use, you just take a picture, and the app will show you the angl
e.

do an Arabesque with the completely vertical torso and horizontal working

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

For 70 degrees active flexibility a person may need between 100 and 120 degrees of passive flexibility and a very trained person might need only about 85 to 90 degrees of passive flexibility for 70 degrees of active flexibility. A person who is very well trained in antagonist short-range condition exercises will have a much smaller discrepancy between active and passive flexibility. You can learn all these techniques in our Arabesque & Attitude Derriere Strength & Flexibility Online Training Program or in our Easy Arabesque & Attitude Derriere Online Certification Training Seminar.

Here is how you can measure your level of Active Flexibility

· Lie down on the floor face down· Without moving your spine lift your leg and hold it· Find the angle, you can use our Stretch180 app to measure your angle· Once you know the angle you can test your passive flexibility and active flexibility and see what that angle is, at the two angles.

Here is how you can measure your level of Active Flexibility

Once you have this information you will see how much more range you need from your back, or perhaps you can get some of that range
from your hips as well. The more range you will get from your hips, the less range you will need from your back and vise-versa.

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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How much back flexibility do you need

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Attitude Derrière or Back Attitude and Arabesque are Ballet/Dance positions usually strength-trained via bar assisted leg lifts into the technique. The flexibility is attained via relaxed stretches.

Attitude Derrière or Back Attitude and Arabesque are Ballet/Dance positions usually strength-trained via bar assisted leg lifts into the technique. The flexibility is attained via relaxed stretches.

This program takes a different approach. The flexibility resistance to these elements comes from medial hip rotators, hip flexors of the lifted leg and flexors of the core. Posterior tilters of the pelvis also offer resistance through the standing leg.

How much back flexibility do you need

This program takes a different approach.The flexibility resistance to these elements comes from medial hip rotators, hip flexors of the lifted leg and flexors of the core. Posterior tilters of the pelvis also offer resistance through the standing leg.

Watch The Anatomical Muscle Animation of The Arabesque and The Attitude Derriere

Unlike the standard time-consuming passive stretch method, this routine employs Kinesiological Stretching techniques. Each of the muscles that prevent the successful Attitude Derriere and Arabesque is separated out and quickly lengthened, using one of its own actions against the other. Because no action is held for long, the stretch reflex is avoided and results are seen right away.

How much back flexibility do you need

Attitude Derriere and Arabesque

Since in Arabesque and Back Attitude it’s the opposite muscles that hold the pose to the one’s being stretched, reciprocal inhibition techniques are intervened with kinesiological stretches to master the skill even faster. You’ll be surprised how fast easy results come using this method.

opposite muscles that hold the pose to the one's being stretched

Get your Arabesque and Attitude Derriere routine today!

The Cause of Pain is Not at the Location of Pain – Part 2

Cause of pain is not at the location

In the last article we talked about the location of pain and location of causes of that pain. Often the cause is not found at the site of pain, but at the antagonist muscle group. You can read part 1 here.

Cause of pain is not at the location: Today we’ll talk about what you can do to lessen your chance of injury, by minimizing the inhibition of a muscle group and its tendons by the antagonists.

1- Moving or static pressure

Cause of pain is not at the location

This can be a massage. Strokes can be applied along the fibers of the muscles or across. If there are tight spots, pressure can be applied and held till muscles begin to release.

For example massaging the Latissimus Dorsi to take away anterior and middle deltoid inhibition.

Moving or static pressure

2- Stretching

Relaxed Stretches or ZSTs can be applied to the antagonist.

Cause of pain is not at the location

For example stretching the Psoas and other hip flexors to allow glutes to contract with more force.

3- Mobility Exercises

This can be swing, circles or other type of movement.

Cause of pain is not at the location

For example, head circles.

Mobility Exercises

4- External Applications

This can be transdermal magnesium, castor oil or moist heat. This approach of course is not appropriate in every situation.

Cause of pain is not at the location

It is most often applicable when training at home.

Cause of pain is not at the location

5- Sequence

This applies the most when doing strength training. If training to fatigue, the antagonist will shorten and get in a way of maximum contraction of the injured muscles and their tendons.

For example if front or outside of the shoulder is prone to injury. Do the pushing exercises first and pulling second (ie: shoulder press before pull ups).

Sequence

Click on the picture below to find out more about our NEW EasyFlexibility Pain Management COMBO:

Cause of pain is not at the location

The Cause of Pain is Not at the Location of Pain – Part 1

cause of pain is not at the location of pain

As a matter of fact, the cause is usually found on the opposite side of where the pain is located.

Most people are not aware of this concept. So they keep rubbing and stretching and putting ointments on the site of pain.

This concept is most applicable to muscle and tendon injuries.

Cause of pain is not at the location of pain: Let me give you a direct example, so you understand how an injury can form.

For example let’s say an injury at the front of the shoulder. This injury can appear from lifting the arms forward, or over head – with resistance or even without. Many athletic activities such as throwing, dancing, punching, etc. can be crippled by this injury.

cause of pain is not at the location of pain

As you already know, an attempt to deal with this pain would be to focus on the site of the injury. And yet, the trauma will keep re-accruing time and time again.

The culprit is the muscles that extend the shoulder (pull the arm down), not the ones that flex it (where pain is).

cause of pain is not at the location of pain

The extensors of the shoulder (Lats, Teres Major, Pectoralis Minor, Long head of the triceps), as well as muscles of the scapula (Rhomboids, pectoralis minor, levator) inhibit the shoulder flexors (again where pain is felt).

In simple terms, by inhibiting them, they make their job of lifting the arm very difficult (they have to fight the resistance). Those tissues in front of the shoulder become very prone to chronic inflammation,and weakness.

More Examples

Another example would be the hip. Depending on the activity and person’s constitution, any muscle group can cause an issue for the antagonist muscle group.

For example:
Tight hip flexors (Psoas, Iliacus, etc) can weaken the glutes.

Tight quadriceps can weaken and injure the hamstrings.

Tight hip flexors (Psoas, Iliacus, etc) can weaken the glutes.
Tight quadriceps can weaken and injure the hamstrings.

In the next article, I will talk about solutions to the very common culprits of injury presented above.

Find out more about our NEW EasyFlexibility Pain Management Combo that will help you deal with pain:

cause of pain is not at the location of pain

Injury Edition: Low Back Sprain (Complete Guide)

Low Back Sprain: Athletes are very tuned in to the messages the body sends on a daily basis. They must act quickly when an injury is present. By this time, you have learned how to identify whether your pain is just a sore muscle or if you are dealing with a potential injury.

If you are just joining us, check out The Injury Edition: Good Pain vs Bad Pain for this information. Today we will be focusing on the low back and discussing specific injuries, causes, and preventative measures starting from the bottom up.

The Low Back ( Low Back Sprain )

The lower back is made up of three major muscle groups:

  • Extensors: Including the erector spinae, this group helps you stand up straight, rotate, and lift.
The Low Back sprain
  • Flexors: This group attached to the front of the spine and bends the spine forward and back.
Flexors group  of spine
  • Iliopsoas: The “psoas” muscles attach both to the lower spine and to the pelvis, allowing your body to rotate, bend, flex, and stabilize the spine while standing.
psoas spine
five vertebrae of the lower

These muscles are centered around the five vertebrae of the lower or “lumbar” spine.

You may be familiar with the term “lumbar support” as a selling point when it comes to purchasing a car or an office chair. The low back is a main stress point within the body, holding up much of your body’s weight as the muscles surrounding your core work to stabilize your movements.

As you learned in Technique Tidbits: Arabesque, poor day-to-day posture such as slouching over a desk at school or work, can lead to uncomfortable low back pain. Many times, you will hear someone say the phrase, “I threw out my back”, which leaves the person immobilized for days at a time. Lower back injuries can happen in a split second.

What causes them and how can they be treated?

Are there preventative measures an athlete can take to prevent a low back injury?

Let’s take a look at one of the most common lower back injuries: low back sprain.

Low Back Sprain

The spine as a whole is in constant motion. It twists, bends, and extends rapidly over and over many activities of an athlete. That is a lot of pressure put on the body, especially because many movements happen simultaneously. A little too much stress on the lower back and you can quickly find yourself nursing a sprain. A “sprain” on any part of the body occurs when LIGAMENTS are unusually stretched or torn.

Low Back Sprain (Complete Guide)

Low Back Sprain

If MUSCLES are stretched too far or torn, it is called a “strain”. When a sprain occurs, the area surrounding the ligaments becomes irritated and inflamed, leading to muscle spasm. Muscle spasm equals extremely limited range of motion if any at all. Because a dancer is always looking to do MORE, injury to the back is highly likely unless preventative measures are taken.

Treatment

Treatment for a low back sprain is fairly simple, but can be lengthy depending on the severity of the injury. As with most injuries, ice is your best friend and first step to recovery. As a dancer knows, when the body is “cold” or not warmed up, muscles feel tight. Since a sprain occurs when ligaments are stretched or torn, causing muscle spasm, the last thing you want to do is stretch MORE.

Icing helps the muscles contract and ease swelling. Ice for about thirty minutes every few hours during your first couple of days in recovery. Only AFTER the swelling has subsided, should you gently apply any heat to the sprained area. Between ice, gentle heat, and the occasional anti-inflammatory, you will be good to go. Still, remember to take it easy. Back injuries are not to be messed with! Take your time to recover fully before jumping back into class.

Prevention

Low Back Sprain

Can lower back sprains be prevented? The answer…ABSOLUTELY! Just like all muscles in the body, imbalances can happen when an opposing muscle group is weaker or stronger than its counterpart. The lumbar spine is supported and stabilized by the abdominal muscles. If the abdominals are weak, it can cause your pelvis to tilt forward (anterior pelvic tilt). This is also known as “sitting” in your lower back. An anterior pelvic tilt immediately sends pressure into the lumbar spine. Luckily, there are an amazing number of exercises you can practice to strengthen your abdominals, alleviate lower back stress, and minimize your risk of injury.

Crunches on a stability ball

Use a ball instead of just performing the exercise on the floor. This will create a more advanced level of action in the core since all of your abdominal muscles must work together to stabilize your body from rolling side to side.

Low Back Sprain (Complete Guide)
Low Back Sprain (Complete Guide)

The Pilates Hundred

The classic “100” is a great way to warm up your abs before class. Lay on your back with knees bent and arms at your sides, palms down. In one fluid motion, reach your fingertips toward your feet, pull your belly button into your spine and lift your shoulders off of the floor. While pumping your arms up and down, inhale for five counts and exhale for five counts. Repeat nine more times for a total of ten breaths.

To add more of a challenge, lift the legs into a tabletop position. Need even more challenge? Once in tabletop, extend the legs straight out to a 45 degree angle.

Low Back Sprain

Plank

A dancer favorite, planks not only engage the abdominals, but your entire body! Remember, keep an eye on that lower back. Do not let it drop! Focus on pulling your belly button inward toward your spine.

Plank

Strengthening your abdominal muscles is key when it comes to protecting your lumbar spine. Back injuries can set your body back for weeks at a time, so it is important to act first before your body can react. By adding these exercises into your pre-class routine, you will notice significant differences in your stability that will transform your dancing. Say bye bye to back pain and make sure to keep us posted on your amazing progress!

Let us show you how to ease your low back pain

Our programs are scientifically based and created by a world-renowned fitness & flexibility expert Paul Zaichik

It’s a widely-known fact that incorrect posture leads to back pain, shoulder strain and neck discomfort. It can even limit movement. That’s when most people turn to chiropractors and health routines to minimize their pain. But if you go on a program now, you can save yourself all of the adverse effects before they’ve even happened.

Get Your Back Pain Management Program Today! Click on the BUY NOW button below to start!

Low Back Sprain

Antagonist Short, Length Conditioning

Antagonist Short Length Conditioning

Antagonist Short: ASLC is a concept under the umbrella of strength exercises in EasyFlexibility system. Extended Length Conditioning and Peripheral Conditioning are found in the same group. All three types of techniques work the joint in its deep range.

  • Each technique focuses on a specific muscle groups.
  • ELC works the target muscles in full stretch.
  • ASLC works the antagonists in short range.
  • PC works the peripheral muscle groups.

Antagonist Short Length Conditioning is a very important tool in flexibility retention. This technique allows the nervous and musculoskeletal systems to memorize and accept the new flexibility as standard.

memorize and accept the new flexibility as standard.

Today we examine two variations of the Frog Exercise. These techniques are used to develop strength in the horizontal extensors / horizontal flexors of the hip.

strength in the horizontal extensors
horizontal flexors of the hip

Antagonist Short: Look the video below

Besides flexibility retention, ASLC builds strength in techniques where the contraction is needed in the muscles opposite in action to these being stretched. For example:

  • Muscles that abduct the internally rotate the hip during side line kicks.
  • Muscles that flex the hip front line kicks in martial arts or front attitude in dance.

Confusion With Other Similar Techniques

ASLC can be easily confused with Movement and Habituation techniques. As a matter of fact the exercise shown in the video can easily be placed into both categories.

  • M&H can work one or many muscle groups and ASLC focuses on antagonists only.
  • ASLC can add resistance or pause while M&H usually does not.
  • Reciprocal Inhibition technique also targets the antagonists. However RI would immediately be followed by a stretch and ASLC usually does not.
  • Dynamic stretch is also movement, frequently with antagonist contracting. ASLC is performed slower and without an attempt to increase the amplitude of movement.

Summarizing ASLC Techniques

Antagonist Short Length Conditioning is not a stretching technique. It’s a retention technique. It must be preceded by Zaichik Stretching technique, which would develop flexibility first, during the training session.

ASLC together with other strength exercises and M&H, then teaches the body to accept the newfound flexibility as normal.

And finally, ASLC can also be performed isometrically, by holding the joint angle as open as possible, by contracting the antagonists to the muscle groups, whose length is being extended.

And if you want to master all your Yoga Poses Click on the picture below and Pick Your Program Now!

Antagonist Short, Length Conditioning

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

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

What is the difference between side split or center split: side split or center split 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.

Past that point there will be 2 compensations done to allow the big toe to touch the floor:

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.

difference between a side split or center split

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.

difference between a side split or center split

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.

this compensation more easily if you start with your chest flat on the floor,

So in conclusion for most people what we see is flexibility of the ankles and flexibility of their low back demonstrated of course with full flexibility of the adductors and inner hamstrings when they do toes downside split vs toes upside split.

You can improve your skills to achieve beautiful and functional splits with this 12 programs combo!

Developpe Harmony: Best Stretching Technique

Stretching Technique

Stretching Technique: Certified Instructor Judy shows a stretching technique from the Easyflexibility system to achieve effortless extensions, flatter splits, and lighter developpes

* It is performed in two steps which alternate and repeat ideally from 3 to 5 times.
Watch the video and give it a try!
Rest for a moment and do a few more sets.

Developpe A La Seconde is a ballet technique in extending the leg to the side.

Best Stretching Technique: Strengthbalancecontrolawareness and of course flexibility are factors needed to extend the leg high, with grace. At the same time full control of the movement and holding the leg vertical is what all ballet dancers strive for.

Developpe Harmony

Watch The Anatomical Muscle Animation of Developpe A La Seconde

A standard way to work the Developpe to forward, to the side or back into the Arabesque is through bar and partner flexibility drills. Practicing the technique over and over is often prescribed.

Developpe Harmony
Stretching Technique

Most dancers improve Developpe A La Seconde using those, over long period of time. Our approach is different. Our program develops very specific flexibility using kinesiological stretching techniques.

Read More: https://easyflexibilityblog.com/2021/12/30/pancake-spin-anatomy/

At the same time the crucial short range contraction and awareness of which muscles do the work is build through reciprocal inhibition. This develops the skill much faster and safer than traditional stretch and do over method.

Stretching Technique

Developpe routine contains four steps. Each step allows the body to progress quickly in manageble increments, till full Developpe is mastered.

Start working your beautiful Developpe today with this program.

Developpe Content: Does your leg feel heavy while doing a Developpe?

Does Your Leg Feel Heavy: Would you like to know how to solve this?
Then take a look at the ZST technique called Content.

Does Your Leg Feel Heavy: The EasyFlexibility ZST is performed in two steps which repeat for a few reps: first extend your leg as if you were kicking up with your heel, allowing a very light stretch, and as you come back to the starting position bring your leg closer to your torso. You will notice that this actually comes naturally and that you can get deeper and deeper with every rep.

Remember to do both sides and start slow listening to your body!

It’s an exercise from the EasyFlexibility method which targets the muscles responsible for this issue: the semimembranosus and semitendinosus muscles, better known as Inner Hamstrings.

These muscles are situated on the back of the thigh, extending from the tuberosity of the ischium down just below the knee joint, on the medial aspect of the posterior surface.

targets the muscles responsible for this issue

Since they are big muscles, they are usually what people have the most trouble with, and they require a specialized approach.

Developpe A La Seconde is a ballet technique in extending the leg to the side.

Strengthbalancecontrolawareness, and of course flexibility are factors needed to extend the leg high, with grace. At the same time, full control of the movement and holding the leg vertical is what all ballet dancers strive for.

Strength, balance, control, awareness

A standard way to work the Developpe forward, to the side, or back into the Arabesque is through bar and partner flexibility drills. Practicing the technique over and over is often prescribed.

Developpe forward
Leg Feel Heavy

Most dancers improve Developpe A La Seconde using those, over a long period of time. Our approach is different. Our program develops very specific flexibility using kinesiological stretching techniques.

At the same time, the crucial short-range contraction and awareness of which muscles do the work are built through reciprocal inhibition. This develops the skill much faster and safer than the traditional stretch and do-over method.

Leg Feel Heavy

Developpe routine contains four steps. Each step allows the body to progress quickly in manageble increments, till full Developpe is mastered.

Leg Feel Heavy

Start your journey to a beautiful Developpe with this program today!!!

Leg Feel Heavy

Overstretching for the skills you want. You need more flexibility than you think you do.

So how much flexibility do you really need?

Overstretching for the skills: Say you want a 180 degree Penche or a Side Tilt. Or to hold a head high  Martial Arts Kick to your friends face.

  1. If you can do full split is that enough for a 180 Tilt?
  2. Is being able to stretch to your buddy’s head, enough for the kick you want?

The answer is no.  See the video and read further explanation below:

Muscle resistance starts long before the end range. How high can you lift your arm overhead? Can it go higher if someone helped you?

  • Chances are: Yes.

That is because your lats and other muscles pull down, like elastic bands. Same thing happen at your hip, core, ankle, etc.

Overstretching for the skills

The more you go past the relaxed range, the more antagonists (deltoids to lats, hip flexors to hamstrings, abductors to adductors) will pull back down. And to get a better relaxed range, you need more flexibility.

For example (not to scale) 150 degree max range, the resistance starts at 110-120, sometime even under 100. For 180 it starts at 140-160.

  • So how much do you need to feel no resistance at 180?

Chances are you will still feel it at 180 even if you can do over 200. But the more you can do, the less resistance you will feel. This means more effortless technique. Less injury. More grace, speed, power, etc.

Tip: Antagonists short range strength is great, but it can only compensate so much. Flexibility is the easier way to go and with EasyFlexibility, it’s actually easy. If you want more flexible hamstrings here you go. Splits here you go.

Want to Take Your Skills to The Next Level? 

Click on the cover of your choice to download your follow along routine:

Overstretching for the skills

Want to Take Your Skills to The Next Level? 

Master Your Splits Once and For All: