Tight hamstrings? Are your hamstrings very tight? This special stretching technique will release them!

Special stretching technique for people with very tight hamstrings.

Over the past 8 years I have been researching the proper sequence for optimal forward bending and back bending progression. I wanted to develop exact scientific, tested flexibility sequences that EasyFlexibility certified instructors would be able to use to rapidly increase their students forward and back bending flexibility.

While the EasyFlexibility Zaichik Stretching Techniques were unveiled to the world in 2014, our EasyBackbending Certification Course has only been released in 2020, 6 years later.

We have recorded the EasyFlexibility EasyForward Bend Hamstrings Certification Course as well. However, I felt, that it needed more work. I wanted to be sure that the system was perfect to deliver maximum flexibility gains in shortest period of time, safely, steadily, and easily.

~Peace-Content Hybrid~ ZST.

EasyFlexibility stretching programs, which we have developed specifically for the EasyForward Bend Hamstrings Flexibility Instructor Certification Course is the ~Peace-Content Hybrid~ ZST.

I have spent time working with people with especially tight hamstrings, trying to find a good technique to help them start in releasing their hamstring tightness. And the ~Peace-Content Hybrid~ ZST showed to be very effective for their hamstrings challenges.

Hamstrings Intermediate

Enjoy a complete follow-along workout for fast hamstrings flexibility tailored for intermediate students. A lot of people hold back because of a purely psychological barrier or as runners like to call it – ‘when they hit the wall’. But we’ll help you push through this and overcome every obstacle along the way! 

You can count on Zaichik Stretching to connect you to your own body and mind. You’ll start to understand your body language and correctly assess your capabilities to know just how far you can go.

This is why it works so well for beginners with very tight hamstrings!

The reason that ~Peace-Content Hybrid~ ZST works so well for beginners with very tight hamstrings is because it is a natural position for people with very tight hamstrings. When asked to lift the leg, someone whose hamstrings are super stiff, will naturally lift their leg in the direction that you see demonstrated in the ~Peace-Content Hybrid~ ZST. It is not a flexion of the hip nor is it an abduction of the hip, the position calls for the leg to be lifted in the between.

Having observed this phenomenon multiple times, where people attempting to do the ~Peace~ ZST or ~Content~ ZST would naturally gravitate to this “middle line”, I decided to test the ~Peace-Content~ position and it worked exceptionally well for people with extremely tight hamstrings.

~Peace-Content~ ZST is a great technique to start to learn the movement. Get the confidence. And start developing flexibility before starting to isolate the lateral Hamstrings or the medial Hamstrings. Also, in this position’s slight variations are available. In other words how much of a flexion and how much of abduction the hip joint is in.

~Peace-Content~ ZST is part of the Very Beginner Level which is part of the EasyForward Bend Hamstrings Flexibility Instructor Certification Course. I invite you to try this technique and let us know how it goes for you in the comments below.

To Perfom the ~Peace-Content Hybrid~ ZST:

Starting Position:

Place the heel of your foot on a chair or another stable object while standing.

1st Leverage Move:

Bend the knee slightly, keep your torso as straight as possible.

1st Target Move:

As you bend the knee lean toward the leg, until you feel the resistance.

2nd Leverage Move:

Again, extend the leg,

2nd Target Move:

As you bend the knee lean a little bit closer to your leg.

3rd Leverage Move:

One more time, extend the knee.

3rd Target Move:

And bend the knee leaning a little bit closer to your leg.

If you want to improve your hamstrings flexibility, the following programs will help you get flexible fast. These are a great programs to work on and even start with since hamstrings are such a major muscle group. The flexibility and strength level of your hamstrings affect and influence your performance in all aspects of your life, not just kicks or splits, not just dance, gymnastics, or martial arts techniques. Tight and weak hamstrings can cause a lot of problems, the most well-known being lower back pain.

How do I pick the right level for me?

In order to pick the right level you can do a simple test. Answer this question: can you reach your toes having legs straight either sitting or standing?

1. If you are not at all close then the Beginner Level is for you.

2. If you can reach your toes, or are almost there, then the Intermediate Level is for you.

3. If you can place palms flat on the floor, and can’t really feel a strong stretch or you do but you can hold it comfortably for 30 seconds, then the Advanced Level is for you.

At Intermediate and Advanced levels one can also train for splits (click here).

Choose Your Hamstrings Flexibility Program and Take Your Skills to the Next Level!!!

Hamstrings Beginner Level Program

Most people simply don’t know where to start when it comes to working on hamstrings flexibility. It’s tough being a beginner and that applies to every field. But that’s why we’re here to help!

Our highly-structured program works with people to guide them down the path of least resistance for visible, lasting and fast resThis is the surest, fastest way for beginners to start seeing some results immediately after starting.

Hamstrings Intermediate Level Program

Each of the exercises in the package targets a specific group of muscles for an optimally balanced workout. This allows for even spread of the applied pressure and ensures your entire body actively participates in the routine. We’ll help you work your way to success – one sweat at a time.

Our carefully structured routine prepares the body for what’s coming next by relaxing, stretching and flexing all muscles individually. If you’re committed to a goal you’ll do the smart thing and do it right – from start to finish. No excuses!

Hamstrings Advanced Level program

The Advanced Hamstrings routine is for those of you who are familiar with the Zaichik Stretching techniques and can comfortably implement the routine. It takes things up a notch by introducing muscle contraction in addition to muscle action for an even more intense workout.

Our Advanced Hamstrings program helps you develop full control and strength of the hip. This is the surest way to nail it the next time you’re put in the spotlight!

Hamstrings Double Stretch Program

Testing the flexibility of both hamstrings at the same time has been known as the standard bench mark of flexibility for generations. In yoga this position is practiced standing, sitting, laying down, etc. Here is a list of some of them.

The challenge here is obvious. Two legs have to be stretched at the same time, with all the muscles restricting the hip flexion, are now times two. Because of such a high resistance, trying to master double hamstrings stretch incorrectly, will force the more flexible part of the body to give, and unfortunately that is the lower back.

Back Hurts While Stretching? Here is why…

The cause of reoccurring spinal and lower back injuries during hip and shoulder compound stretching.

Strains and sprains, in the joints and the muscles, in and around the spine while stretching, is a rather common occurrence. Unfortunately, most of the time it’s not properly understood, and the cause of injury is usually not connected to the mechanism of an injury to a casual observer.

Compound stretching is a very common reason for these types of injuries. This can happen in any part of the spine and in any muscle group and muscle group along the spine but in this article the focus is on the lower back specifically.

Compound stretching is a very common reason for these types of injuries.

A compound stretch usually stretches multiple muscles from more than one joint. An example of this would be a sitting two-legged forward band hamstring stretch, a straddle pancake stretch, a lunge stretch, a lateral bending stretch in a sitting straddle, of course there are other examples as well.

In all examples mentioned, there is attempted stretch of various hip muscles. Hamstrings in the forward bend, hip flexors in a lunge stretch, adductors and hamstrings in pancake or lateral bend in a full straddle. Together with the spine, and in some cases depending on the arm position, together with the shoulder joint, or the shoulder girdle.

Hip Combo – Beginner Level

Six unique training routines at a special discount. This package contains everything you’ll ever need. Students and instructors alike prefer the Complete Hip Combo, as an amazing asset in their dancing improvement arsenal.

For a majority of people, the spine is more mobile than the hip joint in any direction.

For the purpose or understanding this concept, let’s assume that the compound stretch is isolated to the spine and the hip joints. For most people, not for each and every person, but for majority of people, the spine is more mobile than the hip joint in any direction. With some exceptions when there are fusions of the spine, specific injuries, specific surgeries, or very deep specialized training where the hip joints have been properly mobilized and the muscles have been properly lengthened, while the muscles of the core have developed incredible strength and awareness. And that, is very, very rare. Especially in regular people who participate in stretching type of activity.

Many people stop stretching because they have lower back pain.

Over the years I have spoken to many people about their flexibility training. And, I found it quite interesting that there were people who told me that they do not stretch anymore because they have lower back pain. That lower back pain which was brought on by stretching, was caused by an attempt to stretch another muscle group, but not the back, such as hamstrings, adductors, etc., But during a compound stretch the lower back was mobilized to the point of strained muscle or even herniated disc.

I remember taking yoga when I was in college and it was taught by a very knowledgeable professor. She has been trained in different types of yoga, Pilates, Dance techniques, Alexander technique and many others. And during one of the sessions, one of the students asked her what she can do about her pain. She said that when she does sitting forward bend to stretch the hamstrings she feels pain, in her lower back. I was very curious to see what my professor’s response would be. The professor told the student to focus on her hamstring muscles, breeze into hamstring muscles, and try to relax the hamstring muscles. And of course, that is one way to do it. This approach has worked for some people but not for everyone.

In the EasyFlexibility system we take a different approach:

In the EasyFlexibility system we take a different approach: We do not stretch two legs together until each leg is flexible. We isolate the muscles as much as possible. For example: when doing a forward bend, isolate the glute, the lower adductors, the lateral hamstring, the medial hamstring and the sciatic nerve. In simple terms it’s easier to stretch one rubber band, than 5 or 6 rubber bands at the same time.

Strengthening the muscles is very important as well. And not just the target muscles, hamstrings in this case, but also the back, so that the back is strong enough to contract and allow the stretch to go where it needs to go. And of course, this becomes less necessary when the muscle that isolated using Zaichik Stretching Techniques. The same would be if we were talking about the hip flexors or the adductors, or even if we went into the upper body, and talked about the shoulder joint and the shoulder girdle and how the back compensates when those muscles are tight.

The second example of course I’ll mention is the hip flexors, it’s extremely difficult to stretch all the hip flexors and all the adductors while not moving the spine, while not hyperextending the lower back. Most people will hyperextend the lower back. Instead of stretching the hip flexors.

Isolating the hip flexors one by one, while it definitely takes longer because you are doing more stretches as opposed to just doing one single lunge stretch. The progress is a lot faster, and the chance of injury is greatly reduced.

Hip Flexors Strength & Flexibility Program

Click on the Picture below to get started!

If you are having lower back pain I would suggest isolating the muscles. Building strength and awareness in the part of the body which is too mobile. In majority of cases this will ensure that the lower back is not being overstretched. Is not the weakest link. Is being protected. While you are still getting flexibility where you actually want to get it. For more information about the Zaichik Stretching Techniques please take a look at the EFTC Online Training Certification Course.


With our certifications you will be able to:

  • Teach at home!
  • Do one-on-one training sessions
  • Do group classes
  • Teach at your studio
  • The possibilities are endless!


  • Detailed instructions on how to teach, what to do, what not to do, how to properly put together training sessions.
  • FREE PROGRAMS of your choice: Your choice of digital videos is an added bonus to obtaining this certifications. 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.
  • Getting promoted for free on our social media (more than 250 thousand followers).
  • Listing in our private directory of EasyFlexibility Certified Instructors which allow you to be put on a list to be connected with potential clients that reach out to us.
  • Access to our STRETCH180 APP’s features for Instructors only to help with student retention.

Lower Back Spasms During Arabesque and How to Prevent Them

Lower Back Spasms During Arabesque and How to Prevent Them

One of the questions I got when discussing the Arabesque was lower back spasms experienced by many dancers. This is especially true of the beginning students, but this can also apply to the advanced students, especially if multiple performances follow each other closely, or there is a special Arabesque requirement such as in specific choreography.

In Arabesque position the muscles contract in short range. Short range is not the strongest range for a muscle, the strongest range for a muscle is middle range. For example, if you are doing a bicep curl your muscles do not like to contract when your hand is close to the shoulder, and they do not like to contract when your arm is almost extended, those are the weaker positions, the long range, and the short range. Contraction of the lower back muscles in the Arabesque is a short range.

There are two ways to solve this issue:

  • Antagonist short range conditioning exercises
  • And flexibility exercises

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

You see, the muscle begins to resist long before its end range, for example, if you are stretching your Rectus Abdominis, the Obliques and Psoas Minor, and you need flexibility in those muscles, they begin to pull back before the end range. In other words, when you go into complete hyperextension for your Arabesque and you go to the end of that flexibility, that is not where the muscles begin to pull your body back down and forward, they begin to pull your body back down and then forward long before that.

What does all this mean? It means that if you have 90-degree hyperextension in your lower back and you are trying to contract the Spinal Extensors at 90 degrees, the Spinal Flexors will resist. However, if you take the Spinal Flexors to about 110 degrees, sometimes more, sometimes less, they will not resist at 90 degrees.

So, the more flexibility you have, the easier it is going to be on your back muscles to hold your spine in proper position without the pain, without the clamps, without a chance of an injury.

Keep in mind, that if you have a specific angle where you are doing an assisted stretch, or relax stretch, for example cobra, you cannot expect the same angle to be held in an Arabesque position. You would expect a lesser angle to be held actively as opposed to the one that you can do passively.

Want to improve your Arabesque Instantly? Try this Zaichik Stretching Technique called ~Discernment~


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.

Lower Back Spasms During Arabesque

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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.

Lower Back Spasms During Arabesque

Lower Back Spasms During Arabesque

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.

Lower Back Spasms During Arabesque

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.

Lower Back Spasms During Arabesque

Lower Back Spasms During 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.

Read More: https://easyflexibilityblog.com/2022/01/27/front-rack-position-anatomy/

Lower Back Spasms During Arabesque

Get your Arabesque and Attitude Derriere routine today!

Lower Back Spasms During Arabesque

Arabesque Analysis

Arabesque Analysis: On the left, you see a picture of a beginner’s arabesque. And this
is a technique we are going to analyze. And for comparison, you’re seeing an
advanced student performing an arabesque on the right.

This analysis will answer the question “what is the
beginner lacking, in terms of strength and flexibility, to
improve her arabesque to the point where it looks like the one on the

First, let’s take a look at the hip joint.

You can see that the hip joint is not turned out.

So the muscles that need to be strong enough to turn it out are:

  • The deep six lateral rotators and ,

Notice that there are other muscles that turn out the hip but in hyperextended position like this, the hyperextension nullifies the action of turning out.

Arabesque Analysis

  • The gluteus maximus

In other words, for example, Sartorius turns out the hip but it would not work here because it is also flexor of the hip.

Want to learn how to do a perfect Arabesque?
Then checkout our Arabesque Strength & Flexibility Online Training Program!

Arabesque Analysis

Let’s take a look at the muscles that will prevent the turnout. Now, in this position, adductors are very important. All adductors are middle rotators, and the fact that adductors also flex the hip, put some indirect confrontation with this position.

In other words, we need hyperextended hip and we need a turnout.

The muscles turn in and flex. So all adductors need to be flexible to allow this to happen. This means adductors magnus, longus, brevis; and gracilis.

Next is pectineus.
Just like the upper adductors, it flexes the hip, it medially rotates the hip. So we would need a flexible pectineus to externally rotate the hip and hyperextend the hip.

Arabesque Analysis

Next is the psoas and the iliacus.

Both of these muscles are strong flexors, and although they’re weak lateral rotators, they still need to be stretched to allow the hyperextension of the hip.

Arabesque Analysis

Next is tensor fascia lata (TFL), this muscle also flexes the hip. While it is an adductor, it will keep the hip squared and we go into pure hyperextension. This muscle needs to be flexible because it’s also a medial rotator.

Arabesque Analysis

rectus femoris, while being a weak lateral rotator, it is a flexor of the hip but it is also an extensor of the knee. So with lateral rotation, and the fact that the knee is extended and the leg is kept straight, rectus femoris needs a little bit of flexibility here but not a lot.

Arabesque Analysis

Arabesque Analysis
Arabesque Analysis

Arabesque does rely on the Sartorius not as much as other muscles, like pectineus for example, but still to a pretty high degree.

It’s important to remember that, unless the ligaments are stretched, it is not possible to bring the leg to a horizontal line.

Arabesque Analysis

In general, acceptable range is up to 30 degrees, in most people, which means that, when the leg goes to parallel, there is a tilt of the pelvis.

Arabesque Analysis
Arabesque Analysis

This stretches the hamstrings muscle but not only stretches the hamstrings muscles, hamstrings must also contract in its long range.

Arabesque Analysis

This is called the eccentric contraction—when the muscles contract and lengthen at the same time. The axial fibers of the adductor magnus are also involved in this together with the hamstrings.

Arabesque Analysis

And now, because the center of gravity shifts to the side over the base of support, the abductors also contract—gluteus medius and gluteus minimus.

Arabesque Analysis
Arabesque Analysis

Want to learn how to do a perfect Arabesque?
Then checkout our Arabesque Strength & Flexibility Online Training Program!

Now, let’s talk about the core: the muscles that hyperextend the spine and the muscles in front of the body that needs to be flexible for the back to hyperextend.

Arabesque Analysis

With very few exceptions of extremely hyperflexible athletes, most people will need the back extensor flexibility, in addition to the leg flexibility, to keep the torso vertical while the leg is

Arabesque Analysis

The flexibility of rectusabdominis and the oblique muscles is important to allow the back to hyperextend unopposed.

Arabesque Analysis

Now, the muscle that is not always present—some people have it and some people don’t—is psoas minor.

Arabesque Analysis

Psoas minor also flexes the spinal column. Unless if you have it, you need flexibility of this muscle to hyperextend the spine.

Arabesque Analysis

Just by looking at the picture of a beginner student, we cannot know if she is lacking flexibility or she is lacking strength or both. This is because she might be able to do a good cover where her body is flexible enough at the spine and yet not have the strength to hold the body up.

The muscles that allow the torso to be vertical by contracting in the back are the extensors of the spine. These are the muscles that run on both sides of the spine, and when they contract, the spine extends or hyperextends.

Arabesque Analysis

The quadratus lumborum. This muscle is known for laterally flexing the trunk side to side, however it also assist in hyperextension.

Arabesque Analysis

And finally, latissimus dorsi. A lot of people don’t know this but, the way latissimus dorsi is attached, it can assist in hyperextension of the spine.

Arabesque Analysis

As a matter of fact, some people get cramps in latissimus dorsi and don’t understand why. But the reason is because the body cannot rely on the spinal extensors if they are too weak in that range or on quadratus lumborum. But if a person has a developed latissimus dorsi or lats, the body is trying to use that muscle. But it is not designed ideally for that position and thus, people get cramps.

Arabesque Analysis
Arabesque Analysis

Please notice that this isn’t overall kinesiological analysis. If tested closely, we might see that the beginner student might have some flexibility in some of the muscles or may need on all of the muscles mentioned. She might have strength in some of the muscles or she might have strength in none of the muscles in that range.

The overall takeaway is, if she develops strength in all the muscles mentioned and flexibility in all the muscles mentioned, she will be able to do a perfect arabesque just like the model on the right.

Want to learn how to do a perfect Arabesque?
Then checkout our Arabesque Strength & Flexibility Online Training Program!

Arabesque Analysis
Arabesque Analysis

Want to get Certified to Teach our program to your students?
Checkout our Arabesque Certification Training Online Seminar:

Read More: https://easyflexibilityblog.com/2022/01/27/front-rack-position-anatomy/