Hip Flexibility Programs
Flexibility & Strength online courses
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Hip Flexibility Programs
Many muscles affect the flexibility of the hip, such as:
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Hamstrings: biceps femoris, semimembranosus, semitendinosus.
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Adductors: brevis, longus, magnus, gracilis, pectineus.
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Glutes: maximus, medius, minimus.
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Hip Flexors: psoas major and minor, iliacus, tensor fascia lata, sartorius, rectus femoris.
In turn these muscles allow the hip to perform different movements or "actions":
- Flexion: lifting your knee to your chest.
- Extension: opposite of flexion.
- Abduction: moving your leg to the outside.
- Adduction: opposite of abduction, returning to the midline, contracting adductors or inner thigh muscles.
- External Rotation: rotating your whole leg on its vertical axis, contracting gluteals, piriformis, gluteus maximus and medius, the "deep six" (gemelli and obturators, quadratus femoris).
- Internal Rotation: returning rotation towards the midline, contracting gluteus medius, all adductors including pectineus as well as sememembranosus and semitendinosus.
As you can see, "stretching your hips" is not something to be taken lightly, learning how to properly isolate and stretch the muscles that affect hip flexibility requires anatomical and kinesiological knowledge on how all this works together in balance and how to put it into practice.
No wonder trying isolated stretched found on the internet or learned out of context do not work... but you know that already, you have tried so many ways to become more flexible... This is when the EasyFlexibility's Zaichik Stretching method comes into place.
No wonder trying isolated stretched found on the internet or learned out of context do not work... but you know that already, you have tried so many ways to become more flexible... This is when the EasyFlexibility's Zaichik Stretching method comes into place.
Sure you can keep trying till you nail it (by chance...) and get something that does work, or save yourself that trouble, time and money by getting this program.
The Hip Flexibility Programs
Level 1 Beginners Hamstrings
This 43 minute video will take your forward bend from barely reaching your toes to toe touching comfortably without strain. It includes joints warm up and mobility, specific conditioning for hamstrings, how to use props such as blocks and straps, Zaichik Stretching techniques for hamstrings and other muscles involved that may restrict a full hamstrings stretch (such as the calves muscles), sequencing and progress instructions and how to properly cool down to speed up recovery.
Level 2 Itermediate Hamstrings
This 62 minute video will take your forward bend from reaching your toes to palms flat on the flor and competely folding over without strain. It includes joints warm up and mobility, specific conditioning for hamstrings, Zaichik Stretching techniques for hamstrings and other muscles involved that may restrict a full hamstrings stretch (such as the calves muscles), sequencing and progress instructions and how to properly cool down to speed up recovery.
Level 3 Advanced Hamstrings
This 47 minute video will take your forward bend from reaching your toes with your fingers to reaching with your forehead, it will remove all tension whatsoever in your posterior chain muscles. It includes joints warm up and mobility, specific conditioning for hamstrings, Zaichik Stretching techniques for hamstrings and other muscles involved that may restrict a full hamstrings stretch, sequencing and progress instructions and how to properly cool down to speed up recovery. At this high level of flexibility we emphasize in strength more than at the other levels.
Hip Flexors Program
This 45 minute video will target the six hip flexors muscles one by one as well as those muscles which restrict the full extension of the hip. This one also contains additional strengthening exercises making use of reciprocal inhibition techniques, strengthening antagonist muscles thus producing permanent flexibility and strengththrough the complete hip extension range.
Hip Flexors Advanced Program
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 video takes an already very fast and effective Zaichik Stretching Techniques and enhances them with "modalities" for even faster results.
Adductors Program
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.
Glutes & Iliotibial Band
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.
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.
Internal Hip Rotation
A 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.
