picture. What movement patterns, activities, shoes, or other factors are contributing to this tightness?  By assessing the origin, we can then take measures to avoid future issues, even if doing so doesn’t resolve the immediate problem. But that still leaves the second part of the equation:  we need to alleviate tightness BOTH for the long haul AND right NOW. 

Which brings us back to the question of, how do we accomplish this without requiring a huge disruption of our already-hectic schedules?  To answer THAT question, we must understand the TWO likely problems happening here.  One is the obvious:  the muscle is tight.  The second is less obvious but no less noteworthy: the muscle on the other side of the joint is probably somewhat weak.  It makes sense when you think of it, and therefore makes even more sense that the solution entails BOTH stretching out the tight muscle AND strengthening the weak one.  Ah-HAH!

So we now have our solution, and happily, it’s one that you can put into action within a single, five-minute session, which I call the “Zig-Zag-Zig Sequence.”

First, choose your stretch (the “Zig”) to directly address the tight muscle.  You will work with just one stretch, but you will perform it twice (hence the two “Zigs” in the name).

Now, choose your “complimentary exercise” (the “Zag”); that is, a movement which will activate the muscle(s) on the other side of the joint in question.  It need not be dramatic or Olympian-level.  In fact, it shouldn’t be; given this is just a “flexibility quickie,” you don’t want to necessitate a lengthy warm-up or demand the kind of intensity that may be more appropriate for a long-duration training session.  Instead, you want to choose an exercise that you can perform well, with proper technique, so as to leave your muscle feeling refreshed and energized, not strained or exhausted.

Having chosen the “Zig” and the “Zag,” it’s now time to sequence them.  For the first “Zig,” get into the stretch and hold for at least 30 seconds, breathing smoothly, and concentrating on relaxing the target muscle.  Next, perform the “Zag”:  begin controlled, deliberate repetitions of the exercise, moving through your full range of motion and concentrating on “squeezing” the target muscle.  Aim for about 10-20 repetitions.  Finally, go back to the original stretch – another round of “Zig.”  If possible, try to hold the stretch a bit longer, going deeper and relaxing more completely than the first time.

And voila!  You’ve successfully stretched and strengthened your body, stimulated blood flow and relieved some built-up tension….in less time than it takes to drink a cup of coffee!

Realizing that example is the best way to clarify this technique, here are three common areas of tightness, and how to apply the above to help resolve the problem swiftly:

Tight Hamstrings

Possible "Opposite Muscle" Weakness:  Hip Flexors and Quadriceps

Zig-Zag-Zig Sequence:

	Zig....		Zag.....		Zig
	Seated Hamstring Stretch, with Towel		Standing Knee Raises (10-20 reps)		Seated Hamstring Stretch, with Towel

Tight Chest

Possible "Opposite Muscle" Weakness:  Upper Back and Rear Shoulder Muscles

Zig-Zag-Zig Sequence:

	Zig....		Zag.....		Zig
	Doorframe Chest Stretch		Prone Half Reverse Flye Exercise (10-20 Reps)		Doorframe Chest Stretch

Tight Hip Flexors

Possible "Opposite Muscle” Weakness:  Low Back Muscles

Zig-Zag-Zig Sequence:  

	Zig....		Zag.....		Zig
	Kneeling Hip Flexor Lunge		Hands-free Cobra (Lift arms, chest and one leg with each inhale)		Kneeling Hip Flexor Lunge

Obviously these are just a scratch of the surface – there are endless potential combinations to address each individual muscle imbalance.  But hopefully this gives you enough of an idea to apply this sequencing to your own needs.

 -ep