5 Gems of Flexibility

Stretching exercises that will change YOUR life!

5 Gems of Flexibility
Brought to you by Paul Zaichik

Paul Zaichik, is a World Renowned Fitness &

Flexibility Expert. Founder of ElasticSteel
Method of Athletic Conditioning, EasyFlexibility
and the Zaichik Stretching Technique.

His innovative method is designed to have

maximum carry over into specific athletic
techniques.

Paul is the author of books and DVD’s on the

topic of flexibility, martial arts and bodyweight
training.
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Five Whole-Body Exercises For

• Fast

• Permanent

• Painless Flexibility

PUBLISHED BY: ElasticSteel Corp. © Copyright 2017 ElasticSteel Corp.

All Rights Reserved. EasyFlexibility.com
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This e-book contains five gems of
flexibility, five stretching exercises
that will change your training life
forever.

You only need to try them to see.

These exercises will open your

possibilities for better techniques,
improved body control and
awareness, a deeper feeling of
lightness, strength and balance.

The Zaichik Stretching Technique

(ZST) is very special in that it is the
only way to stretch that is natural
for your body.

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The Zaichik Stretching Technique is
painless, hence producing
permanent results.

Compare this with traditional

approaches, where you hold
difficult (or too easy) positions
waiting for something magical to
happen.

And when it does happen, it

disappears much like Cinderella’s
carriage, at midnight before you hit
your next workout.

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When we get into a stretched
position a protective reflex
activates in our bodies in less than
2 seconds, tensing up our muscles
to prevent us from getting injured
by stretching too far.

This tells us that holding stretches

for more than 2 seconds is not
safe, and whatever is not safe our
body rejects, that is why it is so
hard to get flexible by holding
stretches.

The Zaichik Stretching Technique

(ZST) you are about to learn has
the solution to this.

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In ZST we only hold each stretch for
1 second, thus avoiding the pain of
the stretch reflex.

Each posture, technique or skill we

want to master requires the
flexibility of many muscles. ZST
isolates each muscle allowing you
to work on them individually. The
effect of this is a lot less pressure
on your joints, and faster progress.

ZST takes into account that no

muscle does one single thing, so all
the actions for a given muscle are
taken care of in one quick
movement.

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What Makes ZST Unique is
The Target – Leverage Mechanism

Each ZST exercise is comprised of

two moves, according to the
muscle’s main actions.

For example, to stretch “Rectus

Femoris” (a quadriceps muscle) we
bring the thigh back and we flex the
knee, and we do this in a very
particular way.

In ZST we name one move the

“Target” and the other the
“Leverage”.

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As the names imply:

• the target is the move that will

go deeper and deeper into the
stretch

• the leverage is a quick move

that goes back and forth.

In our Rectus Femoris example:

• Our target will be bringing the

thigh further back

• and our leverage will be flexing

our knee for 1 second and
letting it go.

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Applying the “leverage” will open
up the room for the “target” to go
deeper.

This means that flexing your knee

for 1 second will allow your hip to
extend deeper.

And you’ll notice that for a split

second there’s no resistance to
bringing your thigh back a little
further.

Then repeating the “leverage” again

right away will open up more room
for the hip to extend even further
back.

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 Two very important key points:

•The Target will never retreat.

Make sure not to move the target

when you apply the leverage,
otherwise you’ll lose the progress
each rep provides.

•The Target will go deeper as you

let go of the leverage.

This happens in 1 second, as you

are letting go of the leverage, the
target gets deeper into the stretch
without the need to push or force
anything, let it happen.
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Obviously you won’t do 20
repetitions until your foot is
touching the back of your head!
Please don’t.

Zaichik Stretching Technique is

VERY powerful and given that there
is no pain involved, it is very easy to
overdo it.

Pace yourself and do a maximum of

5 repetitions at a time.

• Come out of the stretch.

• Let your body adapt.
• Shake it off and repeat.

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Zaichik Stretching Technique DO’S & DON’TS
 The ZST exercises can be used
separately or combined with your
main workout
If you just want to do ZST on its
own, then you would first need to:
Do’s
• Do a quick warm-up mobilizing all
& your joints.
Don’ts • Jog in place for a couple of
minutes, and add some simple
conditioning exercises such as
squats, deadlifts, lunges and
pushups.
“I just train with Hip Combo 3 for
6 days and can see the
improvement of my splits.
The biggest thing i feel no pain
training with kinesiologoy
stretching. I tried many other
methods include traditional and
yoga strecthing for few months,
but the progress is slow and
difficult to perform the
style/stretch.
I highly recommend Zaichik
stretching method. Pain free
stretching.” ~ Ian
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• After this 5-minute warm-up, you
are ready to focus on the ZST
exercises. Do each for 1 to 3 sets,
and 3 to 5 repetitions alternating
sides.
Do’s • You can do one exercise after the
other for a few rounds, usually no
& more than 5.
Don’ts • Do not to hold any position for more
than 1 second and keep the tempo
steady without attempting to “feel”
the stretch. Target, leverage, target,
leverage, target, come out. That’s it.
“Finally making progress
I've been working on my front
split for a really long time with a
lot of back and forth progress.
This program finally gave me
results that I can see without any
regression afterwards.” ~ Ashley
T.
“Very original
I haven't seen anything like this.
The exercises are very effective, I
don't understand how it works
but they do and I progressed 15
degrees already... I'll just keep
doing them and post another
review. So far I'm impressed.”
~Nina
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 • Do not push at all. Pushing is not
necessary, it is unnatural, it will activate
the protective stretch reflex and can “Easy flexibility & ZST has
only be counterproductive. already shown a difference
in my attitude derrière and
• Apply the leverage gently, even if it’s arabesque. It has shown
Do’s just 1 degree or less, always in a
controlled manner and monitoring your
me how to strengthen and
stretch the correct muscles
muscles and joints for any
& uncomfortable sensation that tells you
to better the outcome.
to come out of the position.
Don’ts I will definitely use easy
flexibility again to improve
• Keep the exercises dynamic, don’t let
other steps I need to work
the “pain reflex” activate. “Don’t enjoy
it too much” meaning when you
on. I'm really happy with
achieve a very deep stretching position
the outcome, so thank you
the first few times don’t hold it for Easy Flexibility!” ~ Hayle S.
more than a couple of seconds.
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 Combined with Your Main Workout
• ZST techniques will work best in
between your main routine
exercises, or right before your main
workout. ZST are not meant to be
used as a cool down, though you can
Do’s try that modality and see how it
works for you in particular.
& is the BEST program for
• ZST are not relaxed stretches used to
Don’ts calm your nervous system down and
release toxins from your muscles. ZST
are techniques that activate your
body, give you deeper ranges so that
you can work on your techniques,
that’s why they work best before
technique practice, not after.
“Hamstrings Advanced Flexibility
I absolutely LOVE the easy
flexibility programs. I now have
13 programs including splits,
back bending, foot and ankle,
shoulder, and 2 ballet programs.
This was my most recent
purchase, and I'm not sure why
it took me so long to get it. This
hamstring flexibility.
Unbelievable flexibility increase
after only 2 sessions.
Easy flexibility offers unique
stretching techniques that work
very quickly and are pain free! I
love them all! ~Regina B.
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• The following pages will make everything that we’ve
discussed thus far very clear. In this E-Book we present you
with 5 ZST Gems of Flexibility. Each section will focus on a
specific technique to help you get more flexible right now.

• We are here to help you get flexible! If you have any

questions feel free to reach out to us by chatting with us LIVE
at www.EasyFlexibility.com, contact us at
info@easyflexibility.com or call us at +1(772) 492-4167.

• You can also visit our blog at www.EasyFlexibility.com for

more free tips and follow along videos on how to improve
your Flexibility.
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 1. Pull one knee toward the

1
chest. Foot out on the floor to
prevent the hips from coming
up when you perform the
leverage-target movements.

2. Bring your foot in performing

hip external rotation. Do not let
your glutes come off the floor.

3. As you are letting the foot

come back pull the knee in
travelling across the opposite
shoulder.
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 If you liked the Piriformis Stretch, you’re going to
LOVE the Glutes, Adductors & Iliotibial Band Program.
The Iliotibial Band has become a
household name among competitive
athletes and weekend warriors alike.
Runners, cyclists as well as other
repetitive sports athletes often live
with ITB pain or injury concern.
This program is designed to ease the
iliotibial band syndromes and hip and
piriformis syndromes. Many athletes
who tried this program have felt quick
relief of tension and pain.
If your Piriformis is tight: it makes
the hip turn out and compresses
the sciatic nerve.
Tight Piriformis can cause a lateral
turnout of the hip which can throw
off the position of the pelvis and
the spine leading to imbalances in
various muscles which can result in
back pain as well as
musculoskeletal injuries.
“Good set of exercises to gain more
hip flexibility. These exercises work.
There is good science behind it. Simple
to understand.” ~ Daniel D.
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 1. Step forward with one leg

2
and move it to the side. Flex to
that side from the lower spine
as much as possible.

2. Move your hips over to the

same side as the front leg (hip
abduction) while holding the
spine lateral flexion.

3. As you come back from the

abduction increase hip
extension (always keep your
spine laterally flexed).
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 If you liked the Psoas Stretch, you’re going to
LOVE the Hip Flexors Strength & Flexibility Program.
Many people attempt to "stretch the
psoas" just because it hurts, or
because it seems to be fashionable
these days... what if psoas is suffering
because of other muscles not working
properly?
What if we have to strengthen it
instead of just stretch it? This
program takes care of everything
assuring easy, fast and safe results.
If your Psoas is tight: it creates
what is called as a ”Psoas Paradox”.
This forces the lumbar spine to
hyper extend and pelvis to tilt
anteriorly. This results in lower back
pain, and misalignment of the
whole structure. This forces various
muscles to constantly work
overtime to return the body back to
balance, thus leading to strain and
injuries.
“Letting go Finally ! My stubborn flexor
are starting to "let go". I have a long way
to getting the length & flexibility but that
its starting to relent & not hold on with a
death's grip is encouraging I will definitely
purchase more programs!” June Y.
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3
1. Turn away till elbow comes
off the floor.

2. Use the prop to push arm.

Elevate the shoulder to ear.

3. As you depress, press

the elbow more toward the
floor.

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If you liked the Pectoralis Minor Stretch, you’re going
to LOVE the Shoulder Overhead Flexion Program.
Stretching your shoulder muscles
properly can be a real challenge. But
when you have a reliable program to
use as a guiding point everything falls
into place.
Zaichik Stretching techniques work
with your body not against it and this
shines through in the fast, safe and
easy results.
If your Pectoralis Minor is tight: it
causes rolled shoulders and puts
pressure on anterior shoulder tissue,
thus you are more prone to
Supraspinatus and Biceps tendon
injury.
“I can finally lift my arms over my
head! It’s been a long time coming,
after visiting many doctors who told
me I can forget about doing shoulder
presses ever again without extensive
surgery. I am happy to report that
they were wrong! After doing this
program for only a few weeks I feel a
giant difference, the pain is going
away, I feel stronger and am able to
lift my arm! Thank you!” ~ James P.
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 1. Lying on your side hold the

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bottom knee, grab your other
ankle. Stabilize the pelvis by
holding the bottom leg at 90º
hip flexion.

2. Flex the knee for a split

second. Keep the hip internally
rotated and with no abduction.

3. As you let go of the knee

flexion increase hip extension
taking your knee further back.

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If you liked the Rectus Femoris Stretch, you’re going to
LOVE the Hip Flexors Strength & Flexibility Program.
Many people attempt to "stretch the
psoas" just because it hurts, or
because it seems to be fashionable
these days... what if psoas is suffering
because of other muscles not working
properly?
What if we have to strengthen it
instead of just stretch it? This
program takes care of everything
assuring easy, fast and safe results.
If your Rectus Femoris is tight: It
tilts the pelvis anteriorly and
reciprocally inhibits the hamstrings.
Inhibited hamstrings are prone to
injuries, since they can’t contract at
full force. This is especially common
in sports where hamstrings have to
contract in stretched positions, such
as dance and martial arts among
others.
“Letting go Finally ! My stubborn flexor
are starting to "let go". I have a long way
to getting the length & flexibility but that
its starting to relent & not hold on with a
death's grip is encouraging I will definitely
purchase more programs!” June Y.
26
5
1. Turn away until your elbow
comes off the floor.

2. Use the prop to push arm.

Elevate the shoulder to ear.

3. As you depress, press the

elbow more toward the floor.

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If you liked the Posterior Deltoid Stretch, you’re going
to LOVE the Rotator Cuff Program.
This program is designed for each rotator
cuff muscle to be isolated. This allows for
fast flexibility gains. In addition strength
exercises are used. This allows to develop
strength in deep ranges in order to
protect the shoulder and transfer the
flexibility into the skill.
In addition to the rotator cuff the movers
of the scapula are also stretched. In doing
so, shoulder is ensured free mobility,
unrestricted by the scapula. This further
removes chances of injury.
If your Posterior Deltoid is tight: it
prevents full horizontal flexion and
internal rotation of the shoulder as
well as pushes the head of humerus
forward, putting pressure on the
joint capsule and contributing to
shoulder pain and improper
traction
“I have been swimming intensively for over
15 years. I thought that I have injured my
right rotator cuff. I have given Paul's
material a chance. I have applied his
method and I was delighted to feel its pain
going away and eventually the whole pain
itself just disappeared. When I now swim,
what a great overthrow of my right arm, it
feels like an effortless swim and my
overthrow are punchier than ever.” ~Hung P.
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We've got everything you
need to improve your
Kicking & Flexibility

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Zaichik Stretching Techniques Deliver Results
SAFE. FAST. EASY
Start your training today your body will thank you for it!

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