Rowing Lower Body Stretching Flexibility Training
We'll show you how to achieve a fantastic lower body flexibility level!
Our programs are scientifically based and created by
a world renowned fitness & flexibility expert Paul Zaichik
Got my flexibility back after many years!
Years ago I was flexible enough to get into a right side split. Those days are long gone. With these three videos I hope to achieve splits in all directions. So far, my seated open front stretch has improved. I can just about lay flat on the floor when bending from the waist. I've also gained about an inch in my right side split and anticipate great results.
ā€‹Rowing is one of the few sports that have been practiced consistently for thousands of years. From an onlookers point of view this ancient sport requires no additional flexibility training. However improved flexibility can benefit the rowers in two very important ways:
1. Improved performance:
ā€‹ Most rowers extend the hip and knees from full flexion. The deep range is usually the weakest. This is true for any movement in any joint. Trying to extend from full flexion will produce less force, than try to extend even a few degrees away from full flexion. The muscles are the weakest when full stretched. The solution to this problem is to make the muscles in fully flexed joints, only slightly stretched. Because the joint does not allow any more range of motion, this can not be achieve with standard stretches. Only Zaichik Stretches are able to do this, through muscle isolation.
Take a look at this programs contents:
2. Injury prevention.
ā€‹ An observer is often surprised on how many injuries can be sustained from rowing:
Tendonitis / Tendinitis of Achilles
· Adductor Tendinopathy
· Back Muscle Pain
· Bicep Tendonitis
· BPPV - Benign Paroxysmal Positional Vertigo
· Bulging Disc
· Bursitis Shoulder
· Calf Muscle Injury
· Carpal Tunnel Syndrome
· Chondromalacia Patella
· de Quervain Tenosynovitis
· Degenerative Disc Disease
· Facet Joint Pain
· Femoroacetabular Impingement (FAI)
· Gluteal Tendinopathy
· Groin Strain
· Hamstring Strain
· Hip Arthritis (Osteoarthritis)
· Hip Labral Tear
· ITB Syndrome
· Knee Arthritis
· Knee Bursitis (Patellar Bursitis)
· Knee Ligament Injuries
· Meniscus Tear
· Metatarsalgia
· Muscle Strain (Muscle Pain)
· Neck Headache
· Osgood Schlatter's Disease
· Overuse Injuries
· Patella Tendonitis (Tendinopathy)
· Patellofemoral Pain Syndrome
· Pinched Nerve
· Piriformis Syndrome
· Plica Syndrome
· Poor Hip Core
· Rotator Cuff Syndrome
· Rotator Cuff Tear
· Sacroiliac Joint - SIJ Pain
· Sciatica
· Shoulder Impingement
· Shoulder Tendonitis
· Sinding Larsen Johansson Syndrome
· Stress Fracture
· Tennis Elbow
· Thigh Strain
· (Bursitis Hip)
Most if not all of those injuries happen as the results of one of the two occurrences. Weakness in deep range and compensation for weakness or lack of range.
Having no strength or not enough strength to contract from full flexion injures the muscle. This can happen over time, or acutely. Extending the range of motion and than strengthening in that range is the key. This program does both of those.
Compensation for weakness or lack of range in the hip joint can accur in an other joint. The knees can be forced into extreme flexion, and even rotation. Spine can over flex and either straight the muscle or rip the disk. Flexors of the elbow, retractor of the scapula and extensors of the shoulder can overstrain once again to compensate for tightest part of the body, which is usually the hips.
So far only few coaches have given serious attention to stretching techniques. And even so, the most common stretching techniques used for rowing are relaxed stretches. Those actually relax the muscle, decreasing it's ability to contract quickly. Second, those stretches can only go as far the joints mobility takes the muscle. As explained above, this is not enough for rowing technique.
Kinesilogical stretches take the muscle further, than full flexion of the hip, because they rely on the kinesiology of the muscle and not on it's biomechanical relationship to the skill. At the same time, kineisological stretching techniques use action vs action lengthening of the muscle. This allow to avoid the pain of the stretch reflex and develop flexibility quickly.
ā€‹Most rowers report feeling lighter and stronger, just after few sessions.
But wait, there's More!
Let us show you how you can dramatically improve your Flexibility, steadily, safely, painlessly and quickly with the use of the ZST.
Stretching
& Flexibility Method that will Change Your Life Forever!
The Magic of
the Zaichik Stretching Method
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Scientifically designed by a world-renowned fitness & flexibility expert Paul Zaihick, with over 30 years’ experience in the field.
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Isolates muscle actions one by one (to ensure they are doing their job).
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Takes care of the muscles that are tighter first
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Allows easier focus, since you are working on one specific area at a time
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You can do it all on your own! No pushing or bouncing is necessary, not even a partner!
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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.
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Totally safe, since it was designed according to what is natural for your body.
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Gains are permanent and steady
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It is very enjoyable to do
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Results are visible right away since the stretch reflex is avoided, which means you’ll get to show off your flexibility in no time!
You can start right now! This program is online! -You can watch from any device. - Get support from our private group of students. - Lifetime access. Here's what you'll get:
- An online video containing the follow along routine plus explanations before each exercise.
- The routine contains joint mobility warm-up, conditioning exercises to prepare your muscles , Zaichik Stretching Techniques for each single muscle involved, strength and supporting exercises and a cool down section.
- LifeTime Online for you: - You can watch from any device.
- Get support from our private group of students.
- Lifetime access.
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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!
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