What Can Make Us Tight Can Also Make Us Flexible

The principle that makes us very tight can also make us very flexible. All we must do is reverse it.

elasticsteel flexibility

Our Natural Range

To understand this principle I have to ask you to imagine an alternative universe.

Imagine that everything we use is attached to the ceiling. Our computers, books, food, everything is high up by the ceiling. Our natural range of motion in the shoulders is when arms are vertical, and directly overhead. We do everything up there. The shoulders and other muscles that are responsible for overhead movement are very tight from constant use.

If we try to bring the arms down from over head position, they only come down to parallel line, and after long stretching. In other words, you arms are at your shoulder level only after intense stretching session.

So how come our arms our shoulder joints allow us to be freely overhead, in this imaginary scenario?

The Answer

The answer is simple, we function there. We have control there, we have strength there.

So, if our goal (in our present universe) is to have the arms completely vertical, we need to do stuff in this range. We can’t simply stretch and then leave it. It does not work that way.

Does This Apply to All the Joints?

We talked about the shoulder position so far. However the same concept applies to every joint and every muscle.

There is only one condition. Before you can move or develop strength in the range you want to be in, you need to “Get” into that range first. This is where stretching comes in.

Stretching is NOT Enough

The main point of this article is to understand that the two concepts work together. You can’t develop strength and control in the area, unless you can get into that area first. And if you simply do the stretches and don’t use that range, you won’t keep it.

The later concept is exemplified by people who stretch consistently. These people get a little more flexible after the warm up. However, they can’t retain that flexibility and keep starting in the same place each time. It also does not matter how flexible you get after the warm up.

ZST Back In The Day

When I used ZST only, I was able to get people to become more flexible after the warm up than they were every before. A straddle (side split) would go from 90 to 150, instead of 90 to 120 for example, as it would with regular stretches. But at the start of the next session, again back to 90.

Flexibility Retention Techniques Discovered

What made a difference in flexibility retention was using strength and movement exercises to secure the ranges. When armed with these techniques, then clear and exact measured progress began to occur.

Even few degrees per training session, is still progress. Now the next session would start at 92 and end with 152 or 94 and end with 154 or more, depending on the student.

When Are You Going to Reach Your Goal?

The great part of this was the fact that I could now answer a simple question, that I could not answer before. A question that no teacher could answer before. “When am I going to reach my goal?”

Today this question can be answered. The easiest way to approximate the date when you will reach your target goal is with free app called Stretch180.

stretch180 flexibility app

For Android devices click here.

For Apple devices click here.




Master Splits Combo

All the New Split Programs 2nd Edition!

New Features:

  • Supporting exercises spliced for faster progress and retention.
  • 3 Files for each DVD (with explanations, without explanations, just explanations).
  • Subtitles for easier understanding of special techniques
  • And much more... Read on!

Levels and Sections:

Beginner | Intermediate | Advanced

The Master Splits Combo contains 27 videos, 3 videos for each of the 9 splits. Each program section is as follows:

  1. Mobility exercises for each joint, to keep your joints healthy and lubricated.
  2. Specific warmup exercises to gradually prepare your body for a split.
  3. Zaichik Stretching Techniques for each muscle involved in a split, so that your flexibility improves right away without pain.
  4. Extended Length Conditioning exercises, so that you not only become flexible but strong as well.
  5. Reciprocal Inhibition, plus Movement and Habituation Techniques, for functional flexibility.
  6. New Retention Flexibility Techniques.


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