Why do muscles shake during a stretching workout?

why do muscles shake during a stretching workout?

I got this question a few times: “Why do muscles shake during a stretching workout” and decided to answer it in today’s article. Muscles can shake during or after a stretching exercise just like they can shake during a strength training exercise.

Strength Training vs Stretching Workout – Understand why your muscles shake

Although, you want to know why your muscles shake during a stretching workout. It is first important to understand why your muscles shake during strength training exercises. Knowing this, will help you to understand the reason why your muscles shake during a stretching workout.

Although, you want to know why your muscles shake during a stretching workout. It is first important to understand why your muscles shake during strength training exercises. Knowing this, will help you to understand the reason why your muscles shake during a stretching workout.  

You may notice that if you lift to failure, meaning that you do as many repetitions as you can until you can’t do anymore, your muscles may shake. If you lift very heavy, even a few repetitions, again you may experience shaking.

I can bore you with the science behind it. But, the bottom line is this, if your muscles shake it means that you are pushing your body beyond what it is used to. Muscles shaking during a strength training workout can be neurological. Stemming from your nervous system trying to recruit as many model units as possible to complete the task. Muscles shaking during a strength training workout can also be due to nutrient deficiencies, dehydration, low blood sugar, etc., but I personally do not see that very often.

The Stretch Reflex – Reason why your muscles shake during a stretching workout.

Now let’s talk about why the muscles shake during a stretching workout. The reason is the same but in a slightly different context.  When you do a passive relaxed stretch such as in yoga and try to force stretch, meaning go deep beyond your comfort level, the muscles are not going to respond well and there’s going to be what is known as a “stretch reflex”. The stretch reflex is the reason why most people’s muscles shake during a stretching workout.

The Stretch Reflex muscles shaking during stretching workout

When you do a passive relaxed stretch such as in yoga and try to force stretch, meaning go deep beyond your comfort level, the muscles are not going to respond well and there’s going to be what is known as a “stretch reflex”. The stretch reflex is the reason why most people’s muscles shake during a stretching workout

So, what happens during a stretch reflex?  The muscles contract and they do not want to allow the stretch to go deeper. The harder you pull the more the muscles contract. When they contract as much as possible, they begin to shake!

The same thing happens when you are doing a stretching exercise. During a stretching exercise your muscles contract and you’re trying to stretch them but they’re trying to contract. This has always been my issue with relaxed stretching, they are good for many things but not so great for flexibility gains.

Passive stretching does not build flexibility

I personally do not experience muscles shaking during a stretching workout, and neither do any of the EasyFlexibility practitioners, because I do not use relaxed stretches or passive stretches for flexibility. I have given up doing that many years ago even before I came up with the concept of the Zaichik Stretching Techniques.

Zaichik Stretching Techniques (ZST’s), as you may already know, do not produce the stretch reflex. Thus, your muscles will not shake during a stretching workout with the ZST’s. In ZST’s there is no holding this constant movement, and the stretch reflex does not set in. Because of this the muscles don’t get a chance to start opposing and eventually shaking thereby eliminating muscle shaking during a stretching workout.

I’m going to give my personal opinion here. I’m not a fan of muscle shaking during strength exercises. And I’m even more against muscles shaking during stretching exercises.  To me muscles shaking during strength exercises means that I am doing too much. But then again, I’m not a competitive athlete so I’m only speaking for myself.  

I personally do not experience muscles shaking during a stretching workout, because I do not use relaxed stretches or passive stretches for flexibility. I have given up doing that many years ago even before I came up with the concept of the Zaichik Stretching Techniques.

If you are going to use passive relaxed stretches for flexibility gains you have to do them for a short period of time, many times. Instead of sitting there and forcing the stretch. Because, there is a very high chance, that if you fight with your muscles, you can injure them. And if you don’t injure your muscles right away you may just make them sore and still not gain any flexibility.

From the many years of research that I have done, and over 30 years of experience in the field of flexibility. I can tell you this with absolute certainty. That if your primary goal is to get flexible and retain your flexibility. Continuing to use passive relaxed stretches, especially to the point of muscle shaking, is not an optimal way of developing flexibility.

Relaxed Passive stretches may lead to Injuries if used the wrong way!

If you are lucky enough to not get injured the first time when you fight with your muscles. And continue to force stretch. Your muscles will begin shaking during a stretching workout. Eventually they will fatigue and let you get a little bit more flexible. But, your poor muscles will be so sore that you won’t be able to do anymore stretches for a while. This will of course set you back for a certain amount of time. And if you don’t wait until you are not sore anymore and keep on stretching, you are almost guaranteed to injure a muscle or a tendon. Not to mention that you will again experience muscles shaking during a stretching workout. Which is what you are trying to avoid in the first place!

I’m going to make this point again about the passive relaxed stretches. Passive relaxed stretches should be used for what they have been intended for. That is to calm down the nervous system, and help the body relax after a workout. From the many years of research that I have done, and over 30 years of experience in the field of flexibility. I can tell you this with absolute certainty. That if your primary goal is to get flexible and retain your flexibility. Continuing to use passive relaxed stretches, especially to the point of muscle shaking, is not an optimal way of developing flexibility.

- Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formerly known as Kinesiological Stretching Technique). His specialty is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning. Zaichik Stretching Techniques and programs are used worldwide by both professional and amateurs with great success. For more information about the Zaichik Stretching Techniques please visit <a href="http://www.EasyFlexibility.com">www.EasyFlexibility.com</a>
– Paul Zaichik is an Exercise Science Expert, author of multitude of books, and the creator of Zaichik Stretching Technique (formerly known as Kinesiological Stretching Technique). His specialty is flexibility training as well as body weight conditioning. His innovative method is designed to have maximum carry over into specific athletic techniques. Paul is the author of books and DVD’s on the topic of flexibility, martial arts and bodyweight training. Over the years, Paul Zaichik has worked with a variety of individuals including athletes, entertainers, and military personnel. His ElasticSteel Method of Athletic Conditioning. Zaichik Stretching Techniques and programs are used worldwide by both professional and amateurs with great success. For more information about the Zaichik Stretching Techniques please visit www.EasyFlexibility.com

Want to Learn moro? Get our most complete training course: Easyflexibility Training Certification (EFTC) now with a Special Discount!!! SAVE 50%!!!! + GET 2 FREE PROGRAMS OF YOUR CHOICE! Get it Now! Click on the picture below to get started!

ZejaX Piston Squat Anatomy

A Unilateral Piston Squat Anatomy is a squat in which the two feet aren’t alongside one another.

A Piston Squat Anatomy is a kind of Unilateral Squat in which the non-weight bearing foot is elevated in front of the body making sure it is as straight as possible horizontally. In ZejaX Piston Squat, the practitioner uses a rod and with it’s rear end, balances himself while doing the squat. This way, it is easier to do the Piston Squat. 

 Piston Squat is an effective way to tone the legs and glutes as well as strengthen the core muscles and increase flexibility. This exercise is an ideal exercise for athletes of all sports and skill levels but it is especially beneficial for runners.

This exercise targets the same muscles required for running. These muscles are hamstrings, glutes, quadriceps and calves. It’s also a really effective core workout because it demands so much in terms of posture and support.

It is a different move to execute for beginners as they are unaware of the muscles acting during this move so this article is all about the muscles involved in executing this exercise.

Supporting Leg’s Muscles

Quadriceps:

Quadriceps are the flexors of the hip joint. It is their contraction in the supporting leg that the body comes into the squatting position.

Gluteus Maximus:

Gluteus Maximus is an abductor, external rotator and extensor of the leg at the hip joint. It’s flexibility is important for a good Piston Squat.

Gluteus Medius (posterior fibers):

The Posterior fibers of Gluteus Medius act just like Gluteus Maximus and act as extensors, lateral rotators and abductors of the leg. Their flexibility is also important.

Adductor Magnus (ischial fibers):

The Ischial fibers of Adductor Magnus produce extension of the leg at hip joint hence it should have enough flexibility to let the body do Piston Squat.

Lower Leg muscle groups Piston Squat Anatomy:

The lower leg’s muscles act as stabilizers of the hip joint and help in balancing.

Lifted Leg’s Muscles Contracting

Quadriceps Piston Squat Anatomy:

Quadriceps are flexors of the thigh and extensors of the knee that will elevate the left leg on contraction.

Sartorius Piston Squat Anatomy:

Sartorius will contract to flex the leg at hip joint hence, it has an important role here and it’s strength is important.

Tensor Fascia Latae:

Tensor Fascia Latae is also causes abduction of the leg at the hip joint in addition to extension.

Pectineus:

Pectineus is a flexor and abductor of the leg at hip joint. It’s contraction is important in executing Piston Squat. 

Iliacus:

Iliacus is a flexor of the femur that works along with Psoas. Just like other flexors of the thigh, it’s strength is also important in execution of Piston Squat.

Psoas:

Psoas is another flexor that will contract in order to elevate the left leg.

Adductors of the leg:

Adductors of the leg also contract in this particular move so there should be strength in them too. 

Lifted Leg’s Muscles Lengthening

Hamstrings:

Hamstrings are extensors of the thigh that will be restricting the flexion of the leg. So, there will be lengthening of Hamstrings.

Adductor Magnus (ischial fibers):

Ischial fibers of Adductor Magnus are also stretched because of being the extensors of the thigh but the movement happening is flexion.

Gluteus Maximus:

Gluteus Maximus is also one of the extensors of the leg. Due to this, it will also be lengthening. 

Piriformis:

Piriformis acts as a hip extensor so it will be lengthening in the lifted leg during Piston Squat.

Gluteus Medius (posterior fibers):

The posterior fibers of Gluteus Medius act just like Gluteus Maximus and will be getting stretched during this move.

Front Arm’s Muscles

Biceps:

The Biceps of the front arm will be lengthening due to being the flexor of the forearm and the front arm needs to be extended.

Brachialis:

Brachialis is a flexor of the forearm just as Biceps so it is also being stretched during the Piston Squat in the front arm.

Brachioradialis:

Just as the other two flexors of the forearm, Brachioradialis is also being stretched in the front arm.

Flexors of the Fingers:

The flexors of the fingers contract to hold the rod tightly so that it doesn’t slip from the hands.

Pectoralis Major:

Pectoralis Major acts as a adductor and depressor of the arm as well as an internal rotator, hence it is also contracting during Piston Squat.

Subscapularis:

Subscapularis is also an internal rotator of the arm, as well as an adductor. So, just like Pectoralis Major, it will also contract during the execution of Piston Squat.

Teres Major:

Teres Major is an internal rotator and extensor of the arm from flexed position. It also assists the front arm during in holding the rod.

Back Arm’s Muscles

Anterior Deltoid:

Anterior Deltoid helps the arm to move forward by flexing it. It will be lengthening in the back arm as the arm is positioned in the back side.

Read more go here: https://easyflexibilityblog.com/2022/04/01/knee-strike-anatomy/

Pectoralis Major:

Pectoralis Major is contracting here also to produce internal rotation and adduction.

Triceps:

Triceps are the principal extensor of the forearm. It will be lengthening here as the arm is being flexed.

Flexors of the Fingers:

The flexors of the fingers contract in the back arm also just as they are flexing in the front arm so that the rod can be hold tightly.

Thousands of people worldwide have achieved the same results you’re dreaming about and you can too! Ready to get started? Click on the Picture Below:

Piston Squat Anatomy

“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:

1.Psoas
2. Illiacus
3.Pectineus
4.Tensor Fascia Latatae
5.Sartorius
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!

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Today your tightest stretch will become easy…

Have you ever been so tight in a stretch, you could not even start the stretch? You are not alone, many people have this challenge. From today your tightest stretch will become easy, Here is how to solve it 

I have spoken to many frustrated people about it. Many of them beginners, but not just beginners. Some intermediate or advanced students still have one or more muscles that that are tight.Today your tightest stretch will become easy

There are people who can do 180 degree side straddle splits and can’t put their palms on the floor standing. While others can do full forward folds, and yet are far from a full straddle.

For example, last week a gentleman complained that he can’t even sit on the floor with his legs straddled at 90 degrees and back straight. How is he supposed to do a straddle, if every program he ever purchased requires to sit and straddle with straight legs and straight back, even before the program starts.

He was pleasantly surprised that our programs don’t require a skill to master a skill. The oxymoron in most stretching programs.

For example, ZST (Zaichik Stretching Technique) called ~Integrity~ lengthens short adductors. (Adductor Magnus, Longus, Brevis). These muscles need to be flexible to do a side split, a front split, etc.

And yet, ~Integrity~ does not look like a split. However, thousands of people who can’t even get into splits, find out that they can get much deeper after doing ZST’s without ever trying a split.

Today your tightest stretch will become easy

Read More: https://easyflexibilityblog.com/2022/04/01/knee-strike-anatomy/

And everyone can do any ZST. No suffering, no weird positions, no painful looking faces are required.

Every skill (split, needle, penche, tilt, kick, etc) is broken down into its components.

Each component is easy to do. ~Integrity~ is an example of this component.

Try it and see how effective this technique is for yourself.

Today your tightest stretch will become easy

If you are interested in our easy stretching method checkout out our products below:

Today your tightest stretch will become easy
Today your tightest stretch will become easy
Today your tightest stretch will become easy

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How to over-stretch without over-stretching

How to over-stretch without over-stretching

Since this question usually comes up in reference to a straddle, we might as well call this article:

“How to Over-Split without Over-splitting”

Are you familiar with benefits of over-stretching?

If not, please see previous article here.

I had more people express concern about over-splitting in a center split, than in forward splits.

Many of the students who ask about this, want to have free range of motion at 180 degrees (something a full straddle does not provide) but are concerned about their joints.

How to over-stretch without over-stretching

Interestingly enough many don’t have any joint pains. Some, however, do have pain and usually in one of the hip joints. Please see this article to understand common mechanism of this unilateral injury.

How to Achieve “Restriction-Less” Movement

So now can you achieve the same “restriction-less” movement that over-splitting provides without actually over splitting? Technically you can.

There are two ways to do it.

How to over-stretch without over-stretching

Method 1. Stretch in each direction while in a straddle. This means that technically your legs don’t go past 180, but your muscles do.

A. Stretch to each leg
B. Stretch chest to floor (toes up)
C. Stretch 45 degrees, between forward and sideways.

Sounds simple, but there is a bit of a challenge here:

  • First, the legs will not want to remain straddled.
  • Second, the spine will try to compensate for each movement that should take place at the hip joint.
  • And third, if the muscles are overstretched on one side, the chance of injury goes up, when stretching that side.

Method 2. Use Zaichik Stretching Techniques (ZST).

ZSTs, except for ~Balance~ are not performed in a straddle. The challenge for many people is to see how these moves are related to a center split, meaning for example how exactly do exercises transfer into a split.

These are some ZST positions targeting different adductor muscles:

How to over-stretch without over-stretching

Read more;https://easyflexibilityblog.com/

How to over-stretch without over-stretching

The advantage is spine is protected, muscles are isolated and straddle does not have to be forced.

Read more;https://easyflexibilityblog.com/

How to over-stretch without over-stretching

To see one of these techniques in action and to try it for yourself watch the following video:

Get your full training program below:

How to over-stretch without over-stretching
How to over-stretch without over-stretching

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

High Leg Extensions Solution: Strength vs Flexibility Debate: And the winner is…

High Leg Extensions Solution: If you want to lift your legs high on your Developpes, Battements, Penche, etc., but your legs refuse to come up as high as you want them, a question arises:

“Are my legs not strong enough or not flexible enough? Which one is it? A strength or flexibility issue?”

High Leg Extensions Solution: Watch the Solutions

I’ve been asked this question many times. The short answer is this: personally, if I want my leg to go up vertically and I have a chance to pick between strength and flexibility, I would choose flexibility every time.

Don’t get all upset now, strength is also important, your teacher is right. If you are going to move the leg around for a long time, doing hundreds of moves you need strength (actually strength-endurance).

However, to be able to point to “12 o’clock” with your leg for each specific technique is more flexibility related. If anything, biomechanically and physiologically the more flexibility you have the less strength you need.

Here’s Why
Biomechanically:

The higher the leg goes up, (providing flexibility is not a restricting factor), the easier the leg extension becomes.

Confused? Pick up a heavy object, and keep your elbow straight. Extend the straight arm parallel to the floor. (Hand on the same level as the shoulder) Difficult to hold, right?Ok, now bring the arm straight up. (Hand holding the object directly over your shoulder) Much easier, right?This is because the first position, is mechanically more disadvantageous. Second one is more advantageous.

Here’s Why
Biomechanically
Physiologically

Physiologically:

A tight muscle inhibits its antagonist.Do a front attitude with tight hip extensors, and try to hold it. The hip flexors and adductors will be in pain fast. Why? Because they are fighting the inhibition by the muscles that are trying to pull down. The weight of the leg is just a small reason.

High Leg Extensions Solution

Don’t believe me?

Measure how high your leg can go. Let’s say 90 degrees.

  • Now add a heavy ankle weight and hold the leg at 45-60 degrees.

You will hold it longer with the ankle weight at 45 or 60, then just the leg at 90 (the end range).

If the weight of the leg (strength requirement) was so important, you could not hold the leg with the ankle weight for so long, but you can.

So, the weakness of your hip flexors and adductors is not coming from the weight of the leg, but from the tight muscles pulling back down.

The Experiment

I do this experiment with my students all the time.

  • I use ZST (Zaichik Streching Technique) to increase their flexibility right there on the spot.
  • We do 5-6 rounds and the end range is no longer 90 degrees, but 120-140.
  • I then ask them to hold their legs at 90 degrees again.

Guess what happens?

All of them are able to comfortably hold their legs there, no struggle, no weird faces, no clenched teeth, no spasms. Did their leg become lighter? Did a student become stronger? No, it is because with increased flexibility, nothing is pulling down!So now you see, why I would choose flexibility over strength every time if I am trying to get my leg up!

High Leg Extensions Solution

I do this experiment with my students all the time.

Do you want to get more flexible? Click on the BUY NOW BUTTON below to get started!

Do you want to get more flexible? Click on the BUY NOW BUTTON below to get started!

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Hip Flexor Advanced
Side Bending Beginner
Side Bending Intermediate
Hamstrings Beginner
Hamstrings Intermediate
Hamstrings Advanced
Hamstrings Double Forward Bend
Overhead Shoulder Flexibility (flexion)
Adductors Flexibility
Glutes & Iliotibial Band
Standing Front Split
Standing Side Split
Lord of the Dance Pose, Dancers Pose
Side Split Beginner
Side Split Intermediate
Side Split Advanced
True Front Split Beginner
True Front Split Intermediate
True Front Split Advanced
Open Front Split Beginner
Open Front Split Intermediate
Open Front Split Advanced
PLUS 6 FREE PROGRAMS VALUED AT $179.99
Tuck & Pike
High Jump
Ball of the Foot
Perfect Posture
Extended Length Conditioning for Lower Body
Massage Lower Body

New split programs that include Zaichik Stretching Techniques and added strength exercises to make the splits permanent and functional. Worth checking them out even if you have the old version!

Dance Training for over 20 skills!

High Leg Extensions Solution

And Much More…! Browse our store and if you can’t find what you are looking for send us an email info@easyflexibility.com or talk to us live!