Differences between Pectineus ZST and Tensor fascia latae ZST

Pectineus ZST 

(Zaichik Stretching Technique) is often confused with the Tensor Fascia Latae ZST. The difference is not very subtle. It’s visible but amongst so many ZST’s in different positions of the body one has to understand why Tensor fascia latae ZST is different from Pectineus ZST.

For reference in EasyFlexibility system Pectineus ZST is called Certainty, and Tensor fascia latae ZST is called Courage.

Most muscles are flexors of the hip and for that reason there is a strong extension component, either in Target or in the Laverage. More often than not this component is used in the Target.

The fact that both muscles are flexors of the hip and the extension is used to stretch them both muscles are medial rotators so a latteral rotation is used either in a Target or in a Laverage, as another component.

Most people starting out with these two ZST will use lateral rotation as the Laverage. The difference between the two muscles is that Pectinius is also an adductor while Tensor Fascia Latte besides being a hip flexor is also and abductor.

Pectineus ZST

So adductions is completely opposite of the abduction and for this reason of course this is how we separate the two techniques. You see if a muscle is allowed to do what it wants to do, taking the rotation aside, Pectineus will flex the hip and adduct it, while Tensor fascia latae will flex the hip and abduct it. So to stretch the pectineus, for our target we must combine the extension together with abduction and to stretch the Tensor fascia latae we must combine the extension together with the adduction.

And thus, for pectineus we turn slightly toward the rear leg, and for Tensor fascia latae we turn slightly away from the rear leg. When an EasyFlexibility instructor says “lunge position turn slightly” simply pay attention to which direction he is asking you to turn, that is the main difference.

Once that turn is completed the body will move in the same direction for the target and the leverage will be moved exactly the same for both techniques, the position will be different. And that position of the exercise is what’s going to separate Courage from Certainty, or Tensor fascia latae from Pectineus.

Watch at these two exercises in action:



As thousands of people have already experienced, targeting each muscle individually using ZST’s is a lot more effective for faster flexibility gains then attempting to stretch all the muscles at the same time.

Read More: https://en.wikipedia.org/wiki/Tensor_fasciae_latae_muscle

If you’re interested in how to increase the flexibility of your hip flexors, please take a look at the program below:

Pectineus ZST 

Pectineus ZST
Pectineus ZST

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.



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


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.


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.


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
Very Advanced


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.


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


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.


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.


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?

Click on the BUY NOW BUTTON below to get started!

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!

Read More: https://easyflexibilityblog.com/category/yoga/

Don’t see what you want? Need help selecting a program? Want to buy more than one program? We can put together a one step checkout for you with all the programs that you wish to buy so you don’t need to keep clicking the buy now button over and over again and can checkout one time with all the programs you need.
We’re here for you! Just send us an email to 
info@easyflexibility.com describing your goals and we will help select the right program for you!

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

Hamstrings tightness – Zaichik Stretching Technique

: If there was an exercise that could improve at least 4 of your dance techniques at once, would you like to learn it?

Hamstrings tightness If there was an exercise that could improve at least 4 of your dance techniques at once, would you like to learn it?

Hamstrings tightness

If there was an easy and simple way to release the muscles in the back of your leg, would you add it to your routine?

Here you are then! Doing just this one exercise will improve your:

Hamstrings tightness

Attitude Devant

Attitude Devant


Side Tilt

Side Tilt

Developpe A la Seconde

Developpe A la Seconde

… and practically every position where hamstrings are involved.

This is a general Zaithik Stretching Technique that targets the hamstrings muscles. You have to practice it after a warm up and for a few sets and reps.

Let us know how it goes!

Star your journey to Flexibility today with our Hamstrings Programs

Read More: https://easyflexibilityblog.com/2021/08/20/misconception-about-the-psoas-tightness-test/

Star your journey to Flexibility today with our Hamstrings Programs
 Flexibility today with our Hamstrings Programs
Hamstrings Programs

“I try the stretch. BUT… I feel it in the WRONG Place”, Please help!

I try the stretch

Have you ever had this happen to you? You try a stretch, and you don’t even feel it, where you should feel it. You feel it somewhere else! What’s up with that?

I try the stretch
I try the stretch

It can be a bit discouraging to want to target a specific muscle and not only feel it there, but to feel it elsewhere. There are many reasons for this. Knowing them will help you deal with this issue and possibly help you improve your flexibility practice.

Below we discuss different reasons why you may feel it in the “wrong” place.

1. Nerve Stretching

Yes, nerves can be stretched. These organs originate in the spine and branch out to the peripherals. Since they cross joints, moving joints in coordinated directions can stretch the nerves.

I try the stretch

For example a hamstrings stretch combined with dorsi flexion of the ankle can be felt in the glutes or under the foot. Two locations on the body, seemingly far from each other.

An arm abduction, combined with wrist extension, can be felt in the wrist or hand. What is really felt is the Sciatic Nerve in the former and Median Nerve in the latter.

Sometimes a nerve can simply be lengthened, if that happens the stretching sensation can be felt far from the targeted muscle

If done with a purpose, there is nothing wrong with stretching nerves. However, if you don’t expect it, you can be caught by surprise.

I try the stretch

Sometimes a nerve can simply be lengthened, if that happens the stretching sensation can be felt far from the targeted muscle.

2. Body Control

Some stretching techniques, regular or kinesiological require specific amount of body control. Some muscles must be tensed, while others relaxed. This ensures that you get to pick what muscles are stretched.

I try the stretch
I try the stretch

One example would be the standard back of the shoulder stretch. You pull the arm across the body. This is a regular relaxed stretch. One person will feel this in the back of the shoulder joint. Another will sense it closer to the spine.

So two different muscles groups are targeted. In the former case (behind the shoulder) it’s Posterior Deltoid, Teres Minor and Infraspinatus. In the later case (closer to the spine) , it’s Rhomboids and Middle Trapezius.

I try the stretch

Some people may feel the stretch in both locations. This happens more frequently with relaxed stretches compare to Zaichik Stretching Technique, due to ZS specificity, but it can happen with ZS too.

So to prevent this from happening, one of the muscles must have at least partial tonus to shift the focus on the other one. Breathing and visualization helps too.

If you want to focus on let’s say the Rhomboids and are not able to. Trying Zaichik Stretching Technique called ~Compassion~ for example will target this muscle group, because it take into account all of it’s action, which are unique to this muscle. ( Scapula retraction, downward rotation and elevation)

Read more: https://easyflexibilityblog.com/2022/01/13/scottish-highland-dance-1st-position-anatomy/

I try the stretch

Same would be for the back of the shoulder, if that’s your target. ZST called ~Freedom~ would do the trick. (The names of Zaichik Stretching Techniques (ZST) are marked with Tilde Characters ~ )

3. Radiating Sensation

Not all sensation is felt where it originates. For example, during bodywork such as massage a pressure applied at one point can be felt in another. This is because muscles radiate. Some exercise cause a compression on the muscles.

  • For example Rhomboids stretch can compress the chest.
  • Glutes stretch can compress the adductors.

The compressions may either be felt in the muscles opposite to the ones targeted or radiate to another point on the body.

4. Some muscles are synergists

Feeling the synergists stretch is common during relaxed stretches. For example someone with tight adductors, maybe surprised to feel these muscles while trying to stretch the hip flexors.

I try the stretch

In reality, adductors flex the hip, not just adduct. For this reason they can be felt during hip flexors stretching.

This of course happens a lot more frequently during relaxed stretches, than Zaichik Stretching techniques. The reason being that ZST target each hip flexor separately, with actions unique to each Flexor of the Hip.

5. Exercises Ordering

Some muscles need to be lengthened first to get to other muscles doing the same general movement.

Lunge stretch can be used as an example here one more time. If we were to ignore the 4 adductors for a second. There are 6 hip flexors being stretched in the hip extension:

2. Illiacus
4.Tensor Fascia Latatae
6.Rectus Femoris

Let’s say you expect to stretch your Psoas. (The standard relaxed method) You know that the muscle is located on each side of your lower torso. However most likely you won’t feel the stretch there.

You will feel it in your tightest muscle first. If your knee is flexed, you may feel it in your quads. (Rectus Femoris). If your leg is laterally rotated and/or you have tightened pectineus you may feel the stretch the groin. If that is the case, you would need to do 1 of 2 adjustments.

I try the stretch

  1. You would have to stretch the tight muscle first, to get to the deeper layer.
  2. You would have to adjust the position, so that joints are positioned opposite to the muscle action, you are trying to target.

Do you want to feel the difference between Zaichik Stretching Method and standard stretches?

Get your EasyFlexibility Training Certification and gain access to a full and detailed Kinesiological explanation for every muscle in the human body. All of our Zaichik Stretching techniques are specific to individual muscles, focusing on their primary actions.

I try the stretch

What we are offering to you is a proper method:

  • A map that will guide you step by step till you reach your goal.
  • It will give you the necessary preparation so that you don’t get injured.
  • It will adjust to your own particular needs the moment you start training and on the way when you “hit a plateau”, and when you are almost there to give you that extra thrust.
  • It will tell you what to do so you keep the progress you obtain in a training session.
  • It will develop your flexibility and strength at the same time so the new flexibility range you acquire will be functional and applicable to leg lifts, kicks, jumping splits sort of techniques, dance, gymnastics, yoga, cheerleading, martial arts techniques and so on.
  • It will guarantee that you reach your goal safely in a timely manner.

Click on the picture below to learn more about our EasyFlexibility Training Certification!

Check out what other customers are saying about the EasyFlexibility Training Certification!

You’re Only as Strong as Your Weakest Link

You’re Only as Strong as Your Weakest Link

When we talk about flexibility, the first thing that comes to mind is a soft lengthened position such as a side split, we also think of it as a vulnerable posture,

soft lengthened position

You’re Only as Strong as Your Weakest Link: however it’s important to understand that our body will only allow us to go into the deepest ROMs when it feels it’s safe to do so, and the only way it will feel safe to do so is if it’s strong in that position.

So, while most people think of strength and flexibility as almost opposing, it couldn’t be further away from the truth.

The bench press

The bench press

Since the focus is strength sports, we’ll take the bench press as an example.

We all know that the arch used for Powerlifting, has the purpose of protecting the shoulders help better activate the lower pectoral muscles, while keeping the spine safe and improve leg drive.

bench press and incline bench press

However the depth of you arch will solely depend on how strong your back muscles are in the position, so the endless hours of stretching will yield suboptimal results if you don’t lock that new acquired flexibility, but we all know you can’t go benching right after stretching, right?

Read more;https://easyflexibilityblog.com/

With the ZST, we are taught not only the best kinesiological stretch to accomplish the most amount of flexibility on the abdominal muscles, but also the best strengthening exercise for the spinal erectors so we lock those flexibility gains into place.

Let’s review the technique called ~Perception~

  • First, you go into the Cobra position and with the hands under the shoulders push yourself up,
  • Now from the hip rotate your body to the right
  • And when you return to the front facing position you push yourself further away from the floor,
  • Now turn to the left and when you come back you push yourself further away.

This technique allows your body to create space for you to stretch even further, but you don’t want to stay too long in either position, as the “trick” is to avoid the stretch reflex, once you reach a maximum stretch you have acquired a new ROM, and it’s time to secure it into place with the accompanying strengthening exercise.

Securing the gains

  • Return to the cobra position and slightly push your torso slightly away from the floor,
  • Raise the hands from the floor and hold for five seconds,
  • Drop the hands and push your torso a little bit more,
  • Raise the hands once more, and repeat five times in total, as you progress hold the hands off the floor up to 20 seconds.

This will strengthen the back muscles and will make the abdominals safe in the stretch position.

You will see great progress if you incorporate this routine after every session

Get your full training program below:

You’re Only as Strong as Your Weakest Link
You’re Only as Strong as Your Weakest Link