Don’t Stretch while sore, here is why. Let me start by clarifying that this article is about stretching for flexibility.Stretching for recovery or for energy flow or relaxation is a different topic. When stretching for flexibility one’s goal is to lengthen the muscles and improve range of motion. A light passive stretch may not microdamage the muscles, but deep stretches do. When they are combined with strength exercises for retention, there is definitely changes in the tissues and the body needs time to heal and adjust. I posted the following in the private ES and EF groups. (These are supporting group for costumers.) Stretching, while still sore from the previous session, is like biting another piece of food, before swallowing the previous one. Normally, I don’t go into deep explanations, but here I feel this topic is so important, that anything which will help a person internalize the purpose of recovery should be explained deeper. When muscles are trained (strength or stretching), before they completely recover, inflammation begins to build up. It adds up faster and faster, with each workout. The body makes in attempt to control inflammation. Many changes happen, but we’ll focus on release of Cortisol. This is a hormone that is released in response to many things including inflammation. Of course this hormone is released every time you have minor swelling. But the body quickly controls the swelling and moderates the hormonal release. (Again there are many changes that happen, when there is inflammation the body, but we focus on this one to illustrate the point.) Long time release of Cortisol puts the body into catabolic state or state of breakdown. Again many things happen here, but for our purposes the muscle tissue begins to break down. So likelihood of injury goes up. At the same time, quality of sleep or sleep period is reduced. (You would get this from any type of over training, stretching included) A person becomes more cranky and impatient. Mineral balance begins to shift. The last thing your body begins to be concerned with is muscles and flexibility. Muscles begin to tighten. Impatience sets in. Risk of injury goes up even more. In ideal world it would take a long time for this to happen. In our world it happens a lot faster. Food toxins, environmental toxins, every day stress, all speed this up. Why did I go into this? Well, imagine you planned your workouts M,W,F. Now is W and you are sore. You are not going to skip W, cause if you do: next workout is Friday. And you are probably thinking. “I will never get anywhere, if I train like this” and you go and on and stretch while sore. The goal of this article for you to re-consider doing that. Skip a day if you are sore, you will get to your goal much faster and safer. Ready to get started? Thousands of people worldwide have achieved the same results you're dreaming about and you can too! I can feel it, I feel very flexible! I have gone through 2 rounds of the program. This is my split after it. My hip flexors are extremely lose right now. I can feel it, I feel very flexible!- Gina Belli Every area of the body is covered, and each muscle isolated for strength and flexibility: Stretching& Flexibility Method that will Change Your Life Forever! The Magic ofthe Zaichik Stretching MethodScientifically designed by a world-renowned fitness & flexibility expert Paul Zaihick, with over 30 years’ experience in the field.Isolates muscle actions one by one (to ensure they are doing their job).Takes care of the muscles that are tighter firstAllows easier focus, since you are working on one specific area at a timeYou can do it all on your own! No pushing or bouncing is necessary, not even a partner!Remember that phrase “No Pain – No Gain?”, well it doesn’t apply to our method. Each stretch is designed to be PAIN-FREE! Thereby eliminating discomfort and allowing you to continue training to achieve faster results.Totally safe, since it was designed according to what is natural for your body.Gains are permanent and steadyIt is very enjoyable to doResults are visible right away since the stretch reflex is avoided, which means you’ll get to show off your flexibility in no time! What you are getting: Access to 18 online training programs for your whole body, over 200 unique exercises, and over 9 hours of video lessons.Unlimited lifetime access to our community of practitioners and instructors (2000+ people) where you can get guided personalized coaching to reach your goals. 1# Hamstrings Beginner 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 results.Not only that, but we’ve designed stretches that are neither painful nor straining! Following our program is a total win-win! This is the surest, fastest way for beginners to start seeing some results immediately after starting.Valued $29.95 Learn more 2# Hamstrings Intermediate Enjoy a complete follow-along workout for fast hamstrings flexibility tailored for intermediate students.This program features:Hamstrings specific- warm-up5 specialized Zaichik Stretching techniquesCool down.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.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. Learn more 3# Hamstrings Double Stretch 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. Padangusthasana (Big Toe Pose), Paschimottanasana (Seated Forward Bend), Uttanasana (Standing Forward Bend)Besides Yoga, being able to stretch both hamstrings at the same time comes in hand in variety of sports. From Diving to Gymnastics, From Dance to Martial Arts, etc. 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 hamstsrings stretch incorrectly, will force the more flexible part of the body to give, and unfortunately that is the lower back. In other words, standard forced stretch method, bring a high level possibility of injured lower back. Learn more 4# Hip flexors This means the movement of the hip in purely sagital plane. No actions in coronal or transverse plane take place. Each of the hip flexors is adressed separately together with other muscle groups, which can restrict hip extension.Not all hip flexors and their synergists need to be targeted the same way for every possible technique or sport. Some skills require rotation, horizontal abduction or horizontal adduction together with extension. This program targets all of them as a general hip flexors routine. Learn more 5# Hip Flexors Advanced The hip flexors are naturally so tight, that the body has created many ways to compensate for the tightness.Does this mean, it’s ok to have tightness in flexors of the hip? Of course not. The problem is, that everyone is trying to stretch them the wrong way, and instead, end up stretching everything else, as you’ve seen demonstrated in the two pictures above.If you want to stretch these elusive muscles, you need to isolate them:There are 6 hip flexors and 4 adductors and all of them flex the hip.Too much to stretch all at once.This program builds up on the previous one. (Thousands of people have extreme flexibility in their hip flexors from using our regular hip flexors program).This video takes an already very fast and effective Zaichik Stretching Techniques and enhances them with "modalities" for even faster results. Learn more 6# Adductors Program A $29.95 value, this 39 minute video contains a routine that will guide you step by step to stretch all adductor muscles as well as how to make them stronger to allow deeper flexibility. Same as the other programs, you will find a complete follow along including warm up and mobility, Zaichik Stretching techniques and specific strengthening exercises as well as the cool down. Learn more 7# Glutes & Iliotibial Band A $34.95 value, this 43 minute video addresses all the muscles and actions connected to the gluteals. The Iliotibial Band runs outside the upper leg, with both Gluteus Maximus and Tensor Fasciae Latae pulling on the band. The overplay of glutes/abductors is so great with the ITB, that it is best to address them together. This program is employed to ease iliotibial band syndromes and hip and piriformis syndromes. Many athletes who tried this program have felt quick relief of tension and pain. Learn more 8# Internal Hip Rotation A $32.95 value, 34 minute video contains exercises which will gradually increase your hip internal rotation. A very common practice in is to do forced internal rotation hip stretches.Many of which can be very dangerous and don't have a direct transfer into the kicking skill. There is a much faster and safer approach. This approach targets each of the external hip rotators individually. Addressed one by one, and using Zaichik Stretches, the results come very quickly. At the same time, our program strengthens the internal rotators in key positions, so that a kick can be delivered with minimum effort. Learn more 9# Hip Turn Out Program First Position through Fifth Position as well as countless other dance techniques acquire grace with the ability to comfortably turn out the hip. Beside dancers other athletes and performers such a martial artists, figure skaters, soccer and football players and gymnasts rely on the hip turn out for beautiful as well as powerful techniques. To get a good lateral rotation, all the medial rotators need to be lengthened. This $39.95 value, 45 minute long video will teach you how to achieve a perfect 180º turnout. Deep range of motion and strengthening techniques allow the progress to last and the new-deeper range of motion to be accepted as the comfortable and normal. Learn more 10# Overhead Shoulder Flexibility Who Needs Shoulder Flexion Flexibility?Overhead range of motion is a must for a countless number of sports. From weight lifting to basketball, from tennis to gymnastics, from wrestling to swimming, the list goes on.Being able to stretch the shoulder abductors and extensors, as well as scapula inferior rotators allows the arm to come up to at least vertical line. In many cases more than 180 degree is needed, in throwing sports for example, such as javelin, football and baseball. Same applied to serves in volleyball and rocket sports. Learn more 11# Shoulder extension Shoulder Extension means to be able to bring your arms behind your body. Often people confuse the shoulder flexion and shoulder extension. Dropping down into a narrow elbow dips is a shoulder extension, so is chambering the hand on the ribs for a karate style punch. Being able to bring the arms well behind the body is valuable to many athletes. Those include combatants, such as wrestlers, grapplers, etc. Dancers and gymnasts need shoulder extension, as well softball players among others.Lacking shoulder extension ability in the shoulder joint often transfers into the upper back and neck, as well as into the scapula and clavicle. As the results injuries to those structures are common Learn more 12# Back Bending Beginner Developing and maintaining good Back Flexibility is an important factor in many sports. It’s no wonder that people who can do this position well are known as having ‘cat-like’ grace. There’s something very impressive about being able to demonstrate such level of agility.Of course, this kind of flexibility doesn’t come easy. So many people complain from insufferable back pains and joint discomfort when attempting a back stretch. But it doesn’t have to be this difficult.And the best part is everyone can benefit from mastering the Back Extension - dancers, gymnasts, figure skaters, wrestlers and all sport aficionados need good back flexibility to be able to perform well in their respective field. You can’t go wrong with this program!The proprietary Zaichik Stretching Techniques we use guarantee quick and painless results. You’ll achieve a level of flexibility you didn’t think was possible. Not to mention all the added health benefits! Learn more 13# Neck & Cervical Flexibility In this routine 4 primary directions are trained through the use of Zaichik Stretching techniques:​The flexion of the neck or movement of the head forward and down.The extension of the cervical spine or bring the head back.Lateral flexion of the neck or stretching the neck side way, by bring the ear to the shoulder.Rotation of the neck or turning the head to either side.​Unlike the standard passive neck stretches, EasyFlexibility stretches (aka ZST) focus on each of the muscles that restrict the movement individually.Each muscle is isolated and various actions are used against each other to create length. This allows to avoid the pain of the stretch reflex and speed up flexibility gains. Learn more 14# Foot and Ankle Flexibility of the lower leg is often overlooked. Most athletes don't go much past the standard calve stretches. Dance and ballet schools go deeper and include various foot, ankle, and toes exercises and also front of the lower leg stretches, which still don't work or are very slow to produce results for many people.Who Is This Program ForIn reality any athlete can become more mobile and agile with increased flexibility of the lower leg muscles and joints. While this applies mostly to skills which involve ground reaction forces, others can benefit as well.For example martial artists with foot position for kicks (plantar flexion for the roundhouse kick or dorsi flexion for the side kick), dance foot position (dorsi flexion in plie and plantar flexion in pointe), etc.Many power lifters, olympic lifters and bodybuilders are able to get deeper into the squats and with proper form, as the results of better ankle flexibility. Learn more 15# Wrist Stretches & Forearm Flexibility Wrist, forearm and fingers flexibility often forgotten and neglected compared to large muscles such as the hamstrings, adductors and even lats or hip flexors. In certain disciplines having a strong flexible wrist means the difference between skill and no skill. For example there is hardly a skill in gymnastics that does not require wrist flexibility. Same applies to yoga, parkour and other disciplines. Not to mention activities other than sports such as painting or playing a musical instrument.Our program does away with standard relaxed stretches. When working the hand and forearm too often general stretches don't hit every muscle, neglecting the deeper ones, if the superficial are too tight. Our techniques focus on each muscle one at a time. Two or more actions of each mover are used against each other to create space and quickly gain length and range of motion. Our system also allows to avoid the pain of the stretch reflex. Learn more 16# Side Bending Intermediate Level Lateral Bending is often neglected compared to other targets of flexibility training, such as hamstrings or adductors. Apart from athletic applications being able to flex the body to the side benefits the lungs, as well as abdominal organs, according to traditional yoga views.In athletic application side flexibility has a positive impact on any unilateral skill. Since very few sports do exactly the same movement with both arms and legs at a given time, the positive transfer over is very broad. From throwing sports such as baseball, football, and team handball to rocket sports such as tennis, squash and badminton. From combat techniques of wrestling, grappling and boxing to propulsion based skills of swimming and mountain climbing.Just like many other standard anatomical movements, lateral bending is restricted by a large number of muscle groups.They apply force and subsequently restrict movement in various ranges. Learn more But wait, as a bonus we are giving you an extra program, a gift from us that will greatly enhance your training! Bonus I- EasyFlexibility self pressure massage program - Upper Body Massaging and releasing using pressure has been known as the flexibility tool for thousands of years. It is one of the oldest methods of healing. It is also the best kept secret.Our program gives a complete follow along routine to release every muscle in the upper body. This ensures full stretching capacity and decrease chance of injury due to overcompensation of one muscle group for another. Learn more Bonus II- EasyFlexibility self pressure massage program - Lower Body Massaging and releasing using pressure has been known as the flexibility tool for thousands of years. It is one of the oldest methods of healing. It is also the best kept secret. This program gives a complete follow along routine to release every muscle in the upper body. This ensures full stretching capacity and decrease chance of injury due to overcompensation of one muscle group for another. Let us show you how you can dramatically improve your flexibility, steadily, safely, painlessly and quickly with the use of the ZST. 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! YOU MAY ALSO BE INTERESTED IN: Dance Combo This package contains 7 programs: Turn OutFoot & Ankle Developpe A La SecondeArabesque & Attitude DerriereAttitude DevantPenchéSide Tilt Kick Click here to learn more Flex All Full Body Combo This package contains 13 programs: Back Extension BeginnerBack Extension IntermediateHip Flexor Beginner/IntermediateHip Flexor AdvancedSide Bending BeginnerSide Bending IntermediateHamstrings BeginnerHamstrings IntermediateHamstrings AdvancedHamstrings Double Forward BendOverhead Shoulder Flexibility (flexion)Adductors FlexibilityGlutes & Iliotibial Band Click here to learn more Super Splits Combo This package contains 12 programs: Standing Front SplitStanding Side SplitLord of the Dance PoseSide Split BeginnerSide Split IntermediateSide Split AdvancedTrue Front Split BeginnerTrue Front Split IntermediateTrue Front Split AdvancedOpen Front Split BeginnerOpen Front Split IntermediateOpen Front Split Advanced Click here to learn more Super Grand Dance Combo This package contains 32 programs + 6 FREE GIFTS! That's 38 programs all together! Turn OutFoot & Ankle Developpe A La SecondeArabesque & Attitude DerriereAttitude DevantPenchéSide Tilt KickBack Extension BeginnerBack Extension IntermediateHip Flexor Beginner/IntermediateHip Flexor AdvancedSide Bending BeginnerSide Bending IntermediateHamstrings BeginnerHamstrings IntermediateHamstrings AdvancedHamstrings Double Forward BendOverhead Shoulder Flexibility (flexion)Adductors FlexibilityGlutes & Iliotibial BandStanding Front SplitStanding Side SplitLord of the Dance Pose, Dancers PoseSide Split BeginnerSide Split IntermediateSide Split AdvancedTrue Front Split BeginnerTrue Front Split IntermediateTrue Front Split AdvancedOpen Front Split BeginnerOpen Front Split IntermediateOpen Front Split AdvancedPLUS 6 FREE PROGRAMS VALUED AT $179.99Tuck & PikeHigh JumpBall of the FootPerfect PostureExtended Length Conditioning for Lower BodyMassage Lower Body Click here to learn more 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! Enough time wasted! Stop wasting time and money, risking your health, hitting plateaus,wondering how to reach your goal instead of working towards it!Start your EasyFlexibility Training Combo right NOW! © ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. 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