Still in Pain when you stretch? Here’s how to avoid it…

Still in Pain when you stretch..??

Don’t force your muscles to stretch

Muscles adapt to stretching between attempts

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Rest for a few seconds

When you try again your body will be more prepared and will go deeper into the stretch


Click Below to see a short video of Easy Flexibility Stretching Tip # 1

Let us show you how to achieve an 
Open Front Split, True Front Split and a Side Split Fast, Safe and Easy!

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

This program contains 27 videos focusing on:

Still in Pain when you stretch

  • Mobility exercises for each joint, to keep your joints healthy and lubricated.
  • Specific warmup exercises to gradually prepare your body for a split.
  • Zaichik Stretching Techniques for each muscle involved in a split, so that your flexibility improves right away without pain.
  • Extended Length Conditioning exercises, so that you not only become flexible but strong as well.
  • Reciprocal Inhibition, plus Movement and Habituation Techniques, for functional flexibility.

Click here to learn more about this program!


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Still in Pain when you stretch

description split

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Still in Pain when you stretch

Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch
Still in Pain when you stretch

Side Kick Analysis – What to do to get a perfect side kick!

There are stylistic differences between the side kick & different applications of the side kick. Forms for example in Ring Fighting vs in Street Fighting and there are slightly different variations how the body performs a side kick.

Side Kick Analysis: So keeping that in mind, the analysis of the side kick that you see is going to be compared to 180 degree vertical, ideal side kick. This is an ideal side kick for demonstration.

Side Kick Analysis, how to master your side kick

This analysis is going to explain what must a practitioner do to get a side kick 180 degrees up, working on:




Side Kick Analysis, how to improve your side kick
Side Kick Analysis, how to improve your side kick


Side Kick Analysis, how to improve your side kick

The muscles of the spine must be flexible enough to allow for a deep lateral flexion to keep the body vertical.

Side Kick Analysis, how to improve your side kick

Of course, in fighting this allows you to follow up much quicker with the hand because the body doesn’t have to drop and come back as much.

The practitioner in the picture has pretty good lateral flexibility & strength of the spine.

Side Kick Analysis, how to improve your side kick

You would see a lot of people doing side kick with almost straight spine but here you would see that he is bending laterally.

Side Kick Analysis, how to improve your side kick
Side Kick Analysis, how to improve your side kick

There is a slight rotation towards the kick & a lot of practitioners use this compensation to get the body up.

Side Kick Analysis, how to improve your side kick

When the body is rotated like that, the primary resistance comes from Quadratus Lumborum The Extensors of the Spine on the non-kicking side. As the flexibility of the spine is pretty good on this picture, there is still room for improvement, which means the flexibility of muscles just mentioned.

Side Kick Analysis, how to improve your side kick

In addition to Quadratus Lumborum and the extensors of the spine, the strength of the Abdominals on the kicking side & The Obliques are also important for flexibility.


Side Kick Analysis, how to improve your side kick

It looks from this angle that there is slight offline between the body and the kicking leg, in other words not a complete straight line.

Side Kick Analysis, how to improve your side kick

It looks like a slight horizontal flexion of the hip joint on the kicking leg.

Side Kick Analysis, how to improve your side kick

If this is indeed correct, this will take some of the power from the Gluteus Maximus away from the kick.

Side Kick Analysis, how to improve your side kick

The abduction of the hip looks pretty good. It can improve by few degrees & that is not going to be an easy job because the muscles that abduct in the close range are pretty weak.

The short range means that the muscle is completely flexed.

In other words, if you were to flex your elbow as you do in a bicep curl & touch your fingers to your shoulder & try to contract your bicep in that range, that is a short range. If you try doing something like that, you will see how weak the muscle is in that range.

However, it is possible to strengthen the muscle in that short range.

Muscles being Gluteus Minimus, Gluteus Medius, Tensor Facial Lata and upper point of Gluteus Maximus.

Side Kick Analysis, how to improve your side kick

The difference between a kicker who is intermediate & a very polished, advanced kicker is those few degrees. And you can actually see them when you see somebody kick.

Do you want to improve your Side Kick techniques? Click on the BUY NOW BUTTON below to get started!


The height comes from the position of the pelvis and the position of the pelvis is dictated by the supporting leg.

Supporting leg is very important if you are looking for a high kick, you need supporting leg’s strength & flexibility.

In supporting leg, the strength is in long range.

The long or deep range is contracting the muscle where it is fully stretched.

Side Kick

So, the same muscles that need to be stretched are also the same muscles that need to be strengthened.

Having flexibility without strength doesn’t guarantee a high kick.It is possible to swing a leg up if you have only flexibility but no strength in the supporting leg.

Side Kick

But to do a proper kick with control or specially if you try to hold it, you need strength in the supporting leg.

The higher you want to kick, the more turnout you need. If you look at the standing leg, which is the right leg, the turnout is not complete. If you want to kick high, you need complete turnout.

Your hip joint will simply not allow you to abduct your leg if it is not turned out.

The restricting muscles on a supporting leg are:

  • The lower Adductor Magnus
  • Medial Hamstrings (which are Semitendinosus and Semimembranosus)

Side Kick

Other Adductors and Pectineus can get in the way, if they are very tight but usually, they do not.

However, Adductor Longus needs to be just a little bit tight and it can also get in the way.

But primarily, it is Adductor Magnus, the lower fibers & the Medial Hamstrings. Although if someone has very tight Lateral Hamstrings, they can get in the way. But the lateral hamstring which is Biceps Femoris is just flexible enough, many people can pull so without having very good flexibility in lateral hamstring.

Mastery of an Open Front Split or even better slight Over Split on the open front split guarantees enough flexibility for a vertical 180-degree side kick. Doesn’t guarantee the strength, the control, the balance but guarantees the flexibility.

Slight over split is always recommended. If you are looking for 180-degree kick, an over split of at least 10-15 degrees is recommended.

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It is important to keep in mind that whatever degree you have in an open front split, if you measure the degree of your standing side kick specially if you are holding it, it will always going to be less.

Achilles Tendinitis – What to do to heal this injury

What Is It?

Achilles Tendinitis is a debilitating condition that anyone devoted to various fitness activities such as Dancers, Cheerleaders, Gymnasts, Martial Artists and Joggers know all too well.

In short Achilles Tendinitis is an inflammation of the tendon that connects the calf muscle and the heel. When the calf contracts, the ankle joint plantar flexes. Standard medical treatments involve injections and anti-inflammatories. In severe cases, surgery.

Most cases of Achilles Tendinitis are accumulative in nature. Just because you felt the pain today, does not mean that it started today. Most likely it took a while to build. Inflammation of the Achilles tendon and even bursa under it, is commonly a repetitive stress injury, that builds over time.

Achilles Tendinitis

Achilles Tendinitis

What’s the first thing you do, if you feel the pain?

STOP. I would go as far to as to say, stop anywhere. If you are competing – stop. If you are in the middle of the class – stop. Even if you are performing- make an effort to stop. (If you are a working dancer, you maybe under pressure to keep going.)

Next, while there are modern medical treatments which your doctor can advise you on, I will address the alternative methods of treating Achilles Tendinitis. Since I am not a medical doctor, nothing in this article should be constituted as a medical advice. Read up on everything, talk to a professional and make your own decision.

Alternative Treatment Plan in Acute Cases

  • Cell salt #4 – Ferrum Phos (Also known as Schuessler Cell Salts). This is a first stage of inflammation remedy. Muscles, Tendons, Sore Throats, etc. It helps right when the injury happens.
  • External Application of Arnica, first 24-48 hours. This means topicals, such as gel, salve, cream, etc.
  • 30C Arnica Homeopathic can also be taken internally.
  • Should you stretch the freshly injured tendon? NO.
  • Should you massage the acutely injured tendon? NO.

Alternative Treatment Plan in Chronic Cases

Achilles Tendinitis

Now, let’s talk about the chronic injury or recurring injury of the Achilles Tendon. Regardless of what sport you practice, Dance, Gymnastics, Martial Arts, Cheerleading, Running, etc., the same thing applies.

Does Stretching the tendon and calf helps in avoiding an injury? In theory it should. Why? Because a muscle and tendon is always more prone to injury if it has to contract out of its maximum range.

For example, in doing a stiff legged dead lift the chance of injury is much higher if one goes into full range until the stretch is felt. If on the other hand one bends the knees or does not go until a full stretch of the hamstrings, the chances of getting injured are lower.

The same thing applies to the Achilles Tendon, of course, stretching must be combined with strength in that deep range. In the ElasticSteel / EasyFlexibility System we call that “deep range strengthening” Extended Length Conditioning.

However, in some cases stretching the antagonist is super important.

For example, in dancers who dance on pointe, if their dorsal flexors are tight, the calf will always have to contract extra to ‘fight them”. Additionally, the foot will never be aligned with the lower leg in a straight line. This will place constant additional stress on the calf and Achilles.Thus, flexibility of the antagonist can prevent Achilles Tendinitis.

Remedies to assist in the chronic Achilles Tendinitis Case.

  • Ruta Homeopathic has a very strong affinity to the tendons in the body. A lameness in the site of injury is an excellent indication for Ruta. 30c is a good potency to use.
  • Rhus Tox Homeopathic can be used as well. An indication for Rhus Tox is when there is stiffness, and initial movement hurts. However, after initial pain, the spot feels better with continued movement.
  • Phytolacca Homeopathic is indicated when the pain is close to the heel bone. Worse from cold and motion. Better rest and heat.
  • Ledum Homeopathic helps when the site of injury feels cold and yet feel better with cold applications.
  • Cell Salt #1 (Calc Flour) has an affinity to connective tissue. It can help to strengthen it over time.

Massage and Pressure:

  • As stated before, massaging an inflamed tendon is not good idea. However, if the case is not acute, applying pressure to the point where tendon and muscle meet can be helpful to bring circulation to the area and speed up healing.
  • Don’t forget to massage and stretch the muscles that dorsi flex (pull the foot up), as they may be causing the posterior muscles to work overtime.
  • Finally, it’s a good idea to massage the plantar fascia (providing that there is no acute inflammation there) The fascia extends to cover the side of the heel bones (between the heel and the ankles, on each side). Massaging that area is advisable as well.

External Applications:

  • Castor Oil Packs Reduce Inflammation
  • Ruta and Rhus Tox Creams help to reduce inflammation and strengthen the tissue.
  • Comfrey Creams help to initiate healing process, especially if the injury is close to the bone.

Hopefully this article gave you food for thought. If you are looking for foot and ankle flexibility improvement, take a look at the Foot and Ankle Flexibility program: 

This program contains specific Ankle Warm-Up & Conditioning Techniques. The routine begins with mobility exercises, followed by specific warmup and conditioning techniques that will prepare your body for the special stretching techniques that follow. Not only that, these exercises will also make your newly gained flexibility permanent, they will speed up flexibility gains as well as make you strong and in control of your body. Click here to learn more about this program!   

Achilles Tendinitis

Achilles Tendinitis

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Serratus Anterior Activator Progressions

Shoulder pain and Serratus Anterior Activator Exercise:

Look at this video to learn about Serratus Anterior Activator Exercise for Permanent Shoulder Pain Relief:

Serratus Anterior Activator: Shoulder pain affects millions of people. The majority of those people focus on overhead movement restriction. From throwing a ball, overhead lifting, from playing tennis to placing a mug on the top shelf, shoulder discomfort is a rather common and unwanted buzz killer.

In a large number of cases, the shoulder joint is not the culprit. But people don’t know that. They take anti-inflammatories, pain killers, leather on balms and salves. Those methods only relieve the pain, but don’t solve it. And after rest it comes back with the vengeance.

How Scapula Calls the Shots:

You see, full range of motion is 180 degrees. From arm handing down, to arm completely vertical, and over the head. However less than half of that motion is performed by the shoulder joint. The other part is scapula.

Most people try to forcefully stretch the arm up. This jams the upper arm into the shoulder girdle. Instead the shoulder girdle should be allowed to do it’s job. In most cases, it’s not.

Pulling the arm up, only makes the issue worse. If you have trouble with the shoulder, you know what I mean. You may not have known the cause, but you know the pain you get from yanking the arm up, past it’s comfortable range.

The solution

The solution consists of 2 parts:

  1. Zaichik Stretching. Simply release the muscles that don’t allow the scapula to do it’s job. (Rotate up, protract and elevate)

2. Strengthen and activate the muscles that rotate the scapula up.

And today you will learn an exercise called the Serratus Anterior Activator. (S.A.A.)

In the past scapula push ups, were used to activate the Serratus Anterior. While this works a bit, it does not have the best transfer. The reason?

This is the Serratus Anterior muscle:

Serratus Anterior Activator Progressions

For overhead movement, we need the shoulder girdle to rate up. Scapula push ups, work on protraction. That’s a different use of fibers.

How to do the S.A.A.

  • Place the body at the included angle. (Vertical body will over utilize the Trapezius)
  • (Horizontal (Supine) body will over utilize the Pectoralis Minor).
  • Bring your arm pits to the ceiling. Rotate them up.
  • Try one arm at a time first. Place the other hand on your SA and see if it is working.

Providing that the muscles that restrict the scapula are loose, Serratus Anterior will be trained to place your shoulder girdle in a proper position. This will allow the shoulder joint to move freely and efficiently. Without pain.

Get your Shoulder Flexion Combo Today!

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.

Serratus Anterior Activator Progressions

Being able to stretch the shoulder abductors and extensors, as well as scapula inferior rotators allows 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.

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Serratus Anterior Activator Progressions

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