Proper Stretching Order of 4 Hip Muscle Groups. Can You Stretch Them All At The Same Time?

How do I open my hips?

I get this question a lot and since I’ve been in the field of stretching flexibility for many years I still get a question when it’s phrased in a specific way it’s confusing to me because I don’t know what people are really asking.

The question is “How do I open my hips”? At EasyFlexibility we have programs for each of the hip muscles, such as adductors, hip flexors or glutes. But when people use the phrase “How do I open my hips” it’s hard to tell what exactly do they mean. Do they want to be able to do a butterfly? A side split? Get flexible hip flexors? Or have a good turnout?

To get a better understanding so that I recommend the right program, I usually ask “Which muscles do you want to stretch? What is it that you want to do? What is your goal? Or what is it that you cannot do?” And 70 to 80% of the time the answer I get is “I want to be able to do everything. I want flexibility in all hip muscles, all of them”.

With EasyFlexibility programs we like to deliver flexibility results fast and safe, and a response of “I want flexibility in all the muscles” poses a problem. You see, the reason for this is because the muscles involved here are big muscles. You will see in a moment why it matters that these are big muscles. And there are many of them, there are 4 adductors, and 6 hip flexors, 4 hamstrings (although only 3 of them affect the hip), gluteus medius, gluteus minimus, gluteus maximus, deep six external rotators, etc.

The reason our programs are so effective is because we isolate each muscle at a time.

The reason our programs are so effective is because we isolate each muscle at a time. We don’t just do a lunge stretch and try to get all the hip flexors and a bunch of adductors at the same time. Which usually doesn’t go anywhere we isolate them and we see progress fast. But, because we isolate it takes time. Of course as you get better and better it takes less and less time but it still takes time if let’s say you’re doing a stretch for one hip flexor vs you doing 10 stretches. Now imagine if you’re doing a stretch for every muscle that takes a long time. So, instead, we focus on specific group of muscles, quickly develop flexibility there and move onto other group of muscles. There is a positive reinforcement because the flexibility is visible right away. The flexibility gained is maintained, so you keep it from session to session. Which keeps you motived to continue stretching and achieve your goals a lot faster than with any other system.

Hip Combo – Beginner Level

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“I don’t care how long it takes; I still want to work on all of the muscles at the same time”

However, we usually don’t work on all the muscles at the same time because it takes a long time. Now somebody might say “I don’t care how long it takes; I still want to work on all of the muscles at the same time”

The second issue with trying to work on all hip muscles at the same time is that these are big muscles, a lot of mass, and when you do strength and flexibility exercises for them, and all our programs combine strength and flexibility. This works better than just stretching. What ends up happening is there are physiological changes in the muscles and they adjust to what you want from them. Those changes require Substance and that substance comes in form of food. So the more muscles you work on the less each muscle has to adjust, less nutrition it’s going to get and this will slow down the progress.

So even if you decide that you are going to spend that time and do all the Zaichik Stretching Techniques, all the supporting exercises, all the hip muscle is single workout, there will be a slow progress. This has been tested, and we’ve discovered it’s always better to focus on either the hip flexors or adductors, or the hamstrings, or the glutes, etc.,

Keeping in mind that exercises are exercises, besides needing the nutrition for recovery, you need more nutrition for the energy to actually train. To do the ZST’s. To do the supporting exercises. And if you’ve never tried Zaichik Stretching Techniques before you may be thinking “what energy does stretching take?”. Well ZST’s is not your typical stretching. In the Zaichik Stretching System you don’t just sit there holding a stretch for a long time hoping that your muscles will stretch. ZST’s are movement based, and movement takes energy.

“Can I stretch all the hip muscles at the same time and if not, how do I prioritize?”

If you decide to get the entire hip combo you may have a question of which program to do first. Based on my experience you would want to start with the glutes program, follow with the hamstrings program, then the adductors program, and then the hip flexors program.

If you wish to do two programs at the same time you would do the glutes and the iliotibial program together with the hamstrings program. Master the flexibility of your glutes, and your hamstrings, maintain this flexibility and then work on the flexibility of your adductors and your hip flexors together.

Hip Combo – Beginner Level
Click on the Picture below to get started!

Why is it easier to do a turn out in the second position than in the first position?

I got this question quite a lot of times, usually from bullet dancers “How come I can turn out a lot more in the second position, than I can in the first position?” For those of you who are not familiar with what these positions are but are still interested: The second position is where feet are wider apart. And the first position is where the feet are together.

The short answer is when you do the turn out with your feet together vs when you do the turn out with your feet apart, there are different muscles that need to be flexible. Of course, in the EasyFlexibility Turnout Program we focus on all the muscles that need to be flexible regardless of which position you are performing.

Ballet Turnout Strength & Flexibility Training At Home FROM EASIEST TO ADVANCED

This Ballet Turnout program will help you to be able to do a Turnout in Ballet, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.
  • See visible results in 1 to 3 easy follow along workouts.
  • Unique muscle by muscle isolation stretching techniques.
  • Fast Progress.
  • Permanent Results.
  • No Pain.
  • No Injuries.
  • Flexibility & Strength combined.
  • For all ages.
  • 30 – 40 minute workouts, 2 – 3 times a week.
  • All videos contain subtitles.
  • Train at home. At your pace. From any device.
  • Instant Access.
  • No hidden fees. No strings attached. No surprises.

The muscles that are preventing you from doing a turnout are:

The muscles that want to turn in and thus prevent the turn out are your adductors: adductor longus, brevis, magnus, gracilis. Your hip flexor: Pectineus, Tensor Fascia Latter. And your abductors: Gluetus medius, gluteus minimus. The hamstrings also have a light effect on the rotation of the hip. But we can ignore them here because the hip is extended. If the hip was flexed, then the rotation factor would come into play.

So in short as your legs are wider apart your adductors and your pectineus, will need to be more and more flexible, for you to rotate out. And as your legs are closer together your gluteal group: Gluteus medius and gluteus minimus, as well as tensor fascia latte need to be more flexible. Tensor Fascia Latte, is a hip flexor, but it’s a funny hip flexor because It can also abduct. There are other hip flexors, that can abduct but they are not in the same group of preventing the external rotation with the feet together so we are not going to mention them.

Here is a reason why

What’s interesting is most people naturally have more flexible adductors and pectineus, then they do their abductors and tensor fascia latte. And for that reason as legs are wider apart most people will naturally have a better turn out as the legs are closer together, of course the muscles that are usually tight, have to be flexible. Most people don’t have this, so, the turn out will be worse when the legs are together or if the legs cross over with one leg being in front of the other.

Over the years people who use our programs have contacted us saying: “I got a perfect second position turn out very quickly, but while my first position has improved I don’t have 180 degree turn out what do I do?”

Well the beauty of Zaichik Stretching Techniques (ZST’s) is that the muscles can be isolated. With the ZST’s we can focus on the muscles that need to be flexible and will ignore the muscles that are already very flexible so the progress comes a lot faster.

With ZST’s you can isolate gluteus medius and minimus, and you can isolate tensor fascia latte. Once that is done, the progress comes very quickly and often people get a great first position turn out pretty quickly. While ZST’s stretch the muscle, the specialized supporting exercises help to retain the flexibility gained as well as build strength in the muscles.

Combining our proprietary ZST’s with the Supporting Exercises makes magic, and your flexibility gains increase tremendously fast. For more information about our Turnout Program please click here.

Ballet Turnout Strength & Flexibility Training At Home FROM EASIEST TO ADVANCED

It’s easy to get started!

If you are ready to start your Ballet Turnout training with a training method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Course includes the following step by step instructions for:

Ballet Turnout training program that will help you to train for turnout position, steadily, safely, painlessly and quickly with the use of the Proprietary Zaichik Stretching Techniques and Supporting Exercises.

“Why do I have the pain behind the knee?” The pain behind the knee when doing the true front split.

This is one of the most common questions that comes up about the True Front Split, I usually get questions like that pretty often.

The answer depends on many factors. First of all where is the pain behind the knee located? There are tendons on both sides. On the inside there is medial hamstrings, semi tendinosis and semi membrenosis, as well as gracilis and sartorius tendons. And also there is a tendon from the calf muscle. On the outside there is also a tendon from the calf muscle and the biceps femoris, long and shot head, the lateral hamstring.

If the pain is in these locations, chances are it has something to do with the tendons. Maybe the muscle is too tight maybe the muscle is contracting. Maybe the tendon is injured that is for somebody locally to test. Sometimes people feel the pain in the middle so it’s behind the knee but it’s right in the middle. There are various possibilities.

True Front Split Strength & Flexibility Training At Home COMPLETE COMBO – ALL 3 LEVELS – BEGINNER, INTERMEDIATE, ADVANCED

Learn how to do a True Front Split at home with a proven method that is guaranteed to take you from 0 to a 180 degree split and beyond. We can even predict the date that you’ll get your split!
  • See visible results in 1 to 3 easy follow along workouts.
  • Unique muscle by muscle isolation stretching techniques.
  • Fast Progress.
  • Permanent Results.
  • No Pain.
  • No Injuries.
  • Flexibility & Strength combined.
  • For all ages.
  • 30 – 40 minute workouts, 2 – 3 times a week.
  • All videos contain subtitles.
  • Train at home. At your pace. From any device.
  • Instant Access.
  • No hidden fees. No strings attached. No surprises.

Your leg does not hyperextend because ligaments do not allow that to happen.

Your leg does not hyperextend because ligaments do not allow that to happen. And in some styles of dance, dance instructors forcefully stretch the ligaments of the students to create a line of the hyperextended knee. If a ligament is injured, you will have pain behind the knee.

There’s also cartilage inside the knee joint and that cartilage is where your upper leg bone, your femur meets tibia, which is the larger of your two lower leg bones. Meniscus can get injured by forceful kicking, for example, or jumping and landing incorrectly, or forceful twisting movements of the knee, all these can injure the meniscus. And you may feel pain there.

Sometimes if a person is injured it can be a combination of multiple tissues not just one.

So, when there’s an injury your body wants to protect you from further injury, thus the muscles that flex the knee will set a specific length where they contract before you feel the pain before there is potential for further injury. What that simply means is that you will not be able to extend your knee straight and if you do there’s going to be discomfort.

Often when people contact me about this, I would say please go to your local health care practitioner and ask to do the imaging in most cases your health care provider will order the imaging if the description of your discomfort matches the need to see what is going on inside.

“I got an MRI done and there was an injury”

I do have people who write back to me and say “I got an MRI done and there was an injury” and then my advice would be the same as their health care practitioner “Do not touch that injury in terms of exercising it until it heals”.

This is difficult for people to do because, they have gotten some results, they got some improvement, and they are afraid to lose it. But if they don’t stop exercising, they may end up with a more significant injury which will set them back for months. Instead it is always best to stop and take a break, losing just a little bit of the flexibility gained, rather than suffering a long term ongoing injury.

On a few occasions, providing that there is doctor’s approval, and the injury is not to the muscle or the tendon, it is still possible to practice ZST’s. However, the person will need to be supervised by a Certified EasyFlexibility Instructor who understands exactly how to stretch with the ZST’s as not to touch the injured tissue. Nevertheless it is still best to avoid exercising all together as not to worsen the injury. Of course depending on the injuries there are various modalities that can speed up the healing. But this is a topic for a next blog post.

True Front Split Strength & Flexibility Training At Home COMPLETE COMBO – ALL 3 LEVELS – BEGINNER, INTERMEDIATE, ADVANCED

Learn how to do a True Front Split at home with a proven method that is guaranteed to take you from 0 to a 180 degree split and beyond. We can even predict the date that you’ll get your split!

It’s easy to get started!

If you are ready to do effortless Splits ANYTIME that you wish with a training method that is Easy, Pain Free and Fast, that is designed to work naturally with your body and keep your flexibility for years to come, then join thousands of satisfied EasyFlexibility practitioners and START YOUR TRAINING TODAY!

This Combo includes the following step by step instructions for:

  • Beginner True Front Split
  • Intermediate True Front Split
  • Advanced True front Split (Beyond 180 degrees)