​Besides the shoulder joint there is the scapula. Boxing is one of the few sports, which relies heavily on constant shoulder protraction and upward rotation. If the shoulder girdle does have range, injury will almost certainly take place. This means damage to bursa, biceps tendon and supraspinatus tendon. In many cases trapezius develops knots and rhomboids get pulled.

​Lower and middle back compensation injuries are also common. Lack of reach the scapula forces the spine to over-rotate and over flex. This of course eventually injures the disks, muscles or ligaments.

​Besides the shoulder joint there is the scapula. Boxing is one of the few sports, which relies heavily on constant shoulder protraction and upward rotation. If the shoulder girdle does have range, injury will almost certainly take place. This means damage to bursa, biceps tendon and supraspinatus tendon. In many cases trapezius develops knots and rhomboids get pulled.

​Lower and middle back compensation injuries are also common. Lack of reach the scapula forces the spine to over-rotate and over flex. This of course eventually injures the disks, muscles or ligaments.

Are you a boxer or a puncher? What is the difference? Not much difference above the belt. However a boxer is the one who moves well, as opposes to simply punch hard. Agility and mobility is the trademark of a good boxer. Both of those factors come from the legs and core.

Flexibility is a very important and often a "hash-hash" component. It's not something you will see in a Rocky movie or in a public exebision training session by a world champion boxer. It's something that happens behind the scenes.

Why is stretching important? There is a very long detailed answer to this question. We'll try a shorter approach.

Core movement:
Regardless if you are looking to rotate the core into the punch or flex to the side to avoid one; How far you can move without effort depends on your flexibility. Your opponent is used to fighting boxers of average flexibility. That means that he subsonsiously expects your moves to start somewhere and end somewhere. If you can extand that range. You through him off severly. Enough to make his nervious. At the same time you can reach further with your punches and get further away from his.

Leg movement:
What applies to core also applies to the lower body. However because the power is generated from the ground, flexibility allows more of it to be produced. This has to do with most efficient ranges. The muscles are the strongest in the center of movement. Flexibility allows that center to be large, thus more time/distance to produce power. This power can be used to increase the force of the punch or move around the ring more effortlessly.

The problem with most boxing stretches is that they are very general and not specific to boxing needs. Those standard relaxed stretches often relax and slow down the muscles. Our program uses Zaichik Sstretching Techniques. These stretching techniques isolate each muscle. Muscle isolation allows to target boxers specific needs. At the same time, range of motion is quickly games, because the pain of stretch reflex is easily avoided. Together with stretching exercises, strength exercises are included. Strengthening allows to maintain the flexibility and to protect the joints in their vulnerable positions.

Let us show you how you can dramatically improve your flexibility steadily, safely, painlessly and quickly with the use of the ZST.