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Hi Tia!
Not all of the programs contain all of the techniques, some of the techniques were included only on more recent programs, and the new techniques are taught through our blogs and other programs.

- KST: Kinesiological Stretching Techniques, or now called Zaichik Stretching Techniques, are included in ALL videos. These are easy to identify, they are the "target-leverage" techniques, they are needed before any other technique.

- ELC: Extended Length Conditioning. I don't recall if there is any ELC on the Dancer's pose video. Most probably there isn't. We launched a whole video on ELC with over 30 exercises. ELC is basically contracting a muscle through its whole range from stretched position.

- MHT and PC: were explained in blogs and in this forum in detail, and further in the EasySplits course. We did not include these on regular programs, only on new splits and the new certification (and some exercises are given on the blog).

- RI: These were mostly included in ballet videos, as well as explained in blogs and in this forum. This is a well known technique, it's the only one of the others mentioned above that we did not "invent" or patent. It implies contracting the antagonist muscle for 3 seconds and then increase a stretch, and from that stretch position contracting antagonists again, and so on.

I recommend you have a look at the blogs, and my detailed explanations here in the forum.
This is the main blog: https://www.easyflexibility.com/blogs/flexibility-pearls
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Having a bit of trouble w/ terminology while trying to understand the actions of the various muscles.  Could someone explain 'flexion' vs. 'extension'?  I'll see an exercise and think the body part is being flexed, but am usually wrong.
Flexion and extension are somewhat arbitrary. Some say "flexion is when two bones approach together", and usually "forwards movement is flexion", but I think the best way to learn it is just remembering how it was actually established.

Hip flexion is when your thigh approaches your chest, from a standing position the knee will go up, this movement in the joint is flexion.
Hip extension is the opposite when the knee goes back down and when it goes behind the hip line.
In a similar fashion for the shoulder joint. Lifting your arm up is shoulder flexion, arms back is shoulder extension.
Similarly for the wrist, wrist flexion is when the palm approaches the forearm, and extension when the top of the hand does.

Joint flexion for any joint seems to be an easier move than extension, no? That's another way to remember it.


Quote
On that note, this sample question was asked but not answered.  I need some clarification before answering:

Hi Mary,
there's a sticky at the top called Test Practice

http://easyflexibilityforum.com/index.php?topic=11.0

Post your test questions in there!

I'll give you a sample question now.
What are the actions for the muscles for the ~Integrity~ system?

So, the focus muscles are the adductors (braves, longus and magnus).  Are you asking what those muscles do?  They adduct the hip (and other things.)
If you're asking what actions are being performed in the system, the hips are abducting and then extending (while abs and gluten are contracted) so that the adductors can stretch further.

...but which of all that is the question actually looking for re: an answer?!

The question may have better been phrased as "What are the actions for the muscles *IN* the ~Integrity~ system?
So, it's asking for the actions of the muscles, not of the system. Are you able to answer it now? The muscles are adductors, so you just need to reply what the adductors muscles do.

Let us know!
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Hello!  Erika here from California.  I danced from ages 3-16, had my recreational 'career' halted by a car accident, and didn't start back up until 3 years ago, at age 38, after having 3 kids.  Since then, I've been regaining strength and flexibility, dancing up to 18 hours/week and am slowly checking off some items from my childhood ballerina bucket list, including returning to pointe, being a corps dancer in The Nutcracker, and teaching dance.  I am looking to increase my knowledge of anatomy & physiology, as well as being able to add some much-needed flexibility classes to our studio's repertoire.

I have always been a pretty flexible person in some areas, but other areas hold me back.  I am enjoying seeing what's involved in increasing flexibility, when so many classes just have you hold yourself in uncomfortable positions while praying for a miracle.  Using my daughters and myself as guinea pigs is fascinating.
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Maybe I can tag on here.  I'm doing the Dancer's Pose video w/ my daughter and can see how the following fit into the video:
Quote
1# Joints and mobility warm up, with optional cardiovascular warmup.
2# Activity specific warm up, exercises that resemble the techniques you are going to practice in that session.
3# KST, the ones that will help you get deeper ranges and make those techniques you are going to practice easier.
4# The activity specific techniques you've been preparing for with #2 and #3.
5# You can repeat, and actually you should, 3 and 4, for at least 2 rounds. It's most effective to do 5 to 6.
6# Additional more demanding sport specific techniques, involving primarily reciprocal inhibition exercises, antagonists short range training, that is, active flexibility exercises.
7# Cool down.
What I don't understand is which parts serve as this:
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- KST
- ELC
- MHT
- PC
- RI
These poses are the types of things my daughter and I will be cycling through, as well as those I will use with my students, so identifying those areas in the video, as well as what I'd need to add to the program to make it a class focus (and also establish class duration--they're typically 30 minutes at my studio, which is not long enough, I can tell already).

TIA!
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Having a bit of trouble w/ terminology while trying to understand the actions of the various muscles.  Could someone explain 'flexion' vs. 'extension'?  I'll see an exercise and think the body part is being flexed, but am usually wrong.

On that note, this sample question was asked but not answered.  I need some clarification before answering:

Hi Mary,
there's a sticky at the top called Test Practice

http://easyflexibilityforum.com/index.php?topic=11.0

Post your test questions in there!

I'll give you a sample question now.
What are the actions for the muscles for the ~Integrity~ system?

So, the focus muscles are the adductors (braves, longus and magnus).  Are you asking what those muscles do?  They adduct the hip (and other things.)
If you're asking what actions are being performed in the system, the hips are abducting and then extending (while abs and gluten are contracted) so that the adductors can stretch further.

...but which of all that is the question actually looking for re: an answer?!
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Thanks Reyna for asking all those questions. This was very helpful!
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Hi everybody,

I am Alex from Hong Kong. I am working as a graphic designer and most of the time I need to sit in front of the computer.
Paul's method of stretching is very impressive and I hope to learn more to improve my flexibility.

I am looking forward to share with all of you. Thank you!
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Hi All!

I stumbled upon the easy flexibility website a few days ago and decided to order the training certification program. Im excited to learn some new stretching material that I can incorporate into my flexibility classes.

Michelle, San Francisco,CA

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Hi, everyone!

My name is Herdis Jenssen, from Norway. I am an X-pert certified pole fitness instructor. Been teaching for 8 years (still love it) and being active myself in both small competitions and the bigger ones. I am really looking forward to learn about this method, as I find it very interesting. Thank you for having me:)

Best regards
Herdis
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Hi, my name is Jenna and I am a pole and aerial instructor. I am located in SoCal. I came across EF last year and decided to purchase the certification training programs. I am also looking into Personal Training certification in this process and hoping to get my health/life coach certifications by the end of next year. I'm fascinated by the human body and I'm looking forward to expand my knowledge. I believe continue educations will help me understand my body and help others to heal and advanced on their journey in overall mobility and strength.
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