Which Hamstrings Stretching Technique Should You Start With?

Which hamstrings stretching techniques should you start with?

The Zaichik Stretching Techniques (ZST’s) called ~Peace~, is responsible for thousands upon thousands flexible hamstrings around the world. ~Peace~ targets both the medial and the lateral hamstrings, and takes advantage of the fact that the hamstrings is a flexor of the knee and extensor of the hip, no rotation takes place when performing this ZST.

It’s an important and necessary stretch for fast hamstrings flexibility. However, it’s a technique that takes a few attempts to get a feel for and learn how to do it properly. The biggest challenge of this technique is that there are two joints to be moved the hip and the knee. Joints have to be moved in proper relation to each other to allow the muscle to lengthen.

The simplest way to understand this technique is to start either standing with a foot resting on a chair or lifted object, or to do this sitting. While this technique is extremely effective when performed in a supine position or while lying down on the back, and the back is taken out of the equation while in supine position, the technique is more challenging to understand, while on the back and thus more difficult to perform at first. The actions of the joints are a lot more clearer, when a person is sitting or standing. In supine position its very easy to confuse the extension of the knee with extension of the hip and the knee together, and flexion of the hip with, again extension of the knee and the hip together. Any three of these actions can be used (just the knee extension, just the hip flexion, or the knee and hip movement together).

Mistakes are often made such as moving the leverage out of the stretch instead of into the stretch, moving the leverage too far back as there’s movement into the target, target and leverage is moved at the same time, and so on. In standing or sitting position usually dropping the knee down into straight leg vs flexing the hips are used as target and leverage. Either dropping the knee down or moving the body toward the leg can be used as target of leverage. Most beginners prefer to drop the knee as leverage and move the body forward as a target, this is simply because most people understand hamstring flexibility as moving the torso towards the legs, and thus both visually and kinesthetically this becomes their desired target.

Below is a video demonstrating this concept which can be done sitting or standing.

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Hamstrings Intermediate Level

Enjoy a complete follow-along workout for fast hamstrings flexibility tailored for intermediate students.

This program features:

Hamstrings specific- warm-up
5 specialized Zaichik Stretching technique.
Cool down.

The Warm Up

You’re not going to get into a car, start the engine and drive it straight on 5th gear, right? So why would you force your body to extremes when it’s your main vehicle in need of maintenance, warming up and gradual acceleration?

This optimizes your performance and improves your speed, agility and flexibility. A body that has been properly prepped up for a workout achieves far better results; not to mention avoiding the risk of injury or pain. If you’re committed to a goal you’ll do the smart thing and do it right – from start to finish. No excuses!

The Essence of the Workout are 5 Zaichik Stretching exercises.

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.

Cool down

Finally, the cool down is just as necessary as every other element in the routine as it allows you to decompress. Working up a sweat is nice, but you’ve got to know when to hit the brakes too. We wouldn’t want you to burn yourself out, because that’s not exercise – that’s just self-abuse.

Allowing the muscles to relax and get rid of all the toxins that were released during the workout is essential. It eliminates soreness and completes the cycle of an exercise. Besides, we’re all for positive reinforcement and you’ve totally earned a good rest!

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Let us show you how you can dramatically improve your Hamstrings 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

Scientifically 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 first
Allows easier focus, since you are working on one specific area at a time
You 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 steady
It is very enjoyable to do
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:

A 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.

Specific Hamstring Beginner Level Warm-Up & Conditioning Techniques

The routine begins with mobility exercises, followed by specific warmup and conditioning techniques that will prepare your body for the special stretching techniques that follow. Not only that, these exercises will also make your newly gained flexibility permanent, they will speed up flexibility gains as well as make you strong and in control of your body. You'll feel lighter than ever!

Unique Zaichik Stretching Techniques

Thanks to the Target & Leverage mechanism (unique to the ZST approach), these techniques are the most natural way to stretch. Since the stretch reflex is avoided, pain is not present, and results are visible right away.

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