How to do the splits fast!
Flexibility Program here: https://www.yiannischristoulas.com/side-split-courses
The fastest methods to increase flexibility and get closer to your splits are based on solid scientific evidence and years of experience with adult clients.
In this video, I present the proper way to apply one of the most evidence-based methods to increase flexibility. The method is called Contract Relax and is a method that has been used for years in the wrong way. Here, you’ll find the latest evidence-based recommendations on how to properly apply it, and a unique technique I developed in the past years that will skyrocket your results in just a few sets.
At the moment that I’m making this video, this is one of the best methods to increase flexibility. If you’re on a quest to learn how to do the splits, this method will be a great addition to your program.
However, this is not another video with clickbait titles like ‘’how to do the splits in 30 days’’ or ‘’how to do the splits in a day’’, because it simply doesn’t work like that. If you’re a stiff, not flexible person, it will take months of systematic flexibility training to get your full splits.
In addition, people confuse ”stretching” with ”flexibility training”. In the same way that some squats at the end of your normal training will not get you stronger, some stretches at the end of your strength program will not make you flexible. In the case that you want really fast results that will stay (and only in that case :p ), flexibility training should be a training procedure that is planned and designed exactly like strength and endurance. A comprehensive, well-rounded flexibility training program will always be the fastest way to increase flexibility. These programs are not just stretching exercises, the same way a strength training program is not just a list of strength exercises. A comprehensive flexibility training program includes:
– Warmup & Recovery Strategies
– Stretching exercises on all the muscles that are involved in the targeted movement
– Different methods and training variables to do the stretching exercises. For example, the exercise of the side split can be performed with 11 different flexibility training methods and many different levels of stretching intensity, contraction intensity, and volume (variety of stimuli).
– End-range strength exercises in both the agonists and antagonists of the targeted position. Developing strength in the end range of the targeted movements is the best way to ensure your results and increase your active flexibility (for others… mobility).
– A gradual progression of all training variables through many training weeks that keeps the risk of injury low and creates the conditions to increase flexibility fast.
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More videos on the science and methods of flexibility training:
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Chapters:
00:00 – Intro
00:45 – About the method
01:53 – Point 1 | The real factor that limits flexibility
03:03 – Summary of point 1
03:10 – Point 2 | The mechanism that deactivates this aforementioned factor
03:51 – Summary of point 2
04:03 – Point 3 | The method that uses the aforementioned mechanism
04:44 – Point 4 | THE MAGIC TRICK
– Front Split
06:58 – Evidence-based recommendations on how to effectively apply this method
– Side Split
08:40 – Don’t forget…
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Just a reminder for more videos like this one: https://bit.ly/3SIwH4o
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Source:
References:
https://www.researchgate.net/publication/318285706_Comparison_between_static_stretching_and_proprioceptive_neuromuscular_facilitation_on_hamstring_flexibility_systematic_review_and_meta-analysis
https://www.tandfonline.com/doi/abs/10.1080/02701367.1988.10605507
https://pubmed.ncbi.nlm.nih.gov/15273211/
https://paulogentil.com/pdf/Acute%20changes%20in%20hamstring%20flexibility-PNF%20versus%20static%20stretch%20in%20senior%20athletes.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110207/
https://journals.sagepub.com/doi/10.2466/pms.1984.58.2.615
https://pubmed.ncbi.nlm.nih.gov/7453508/
https://pubmed.ncbi.nlm.nih.gov/12659475/
https://pubmed.ncbi.nlm.nih.gov/4025678/
Music
https://bankrupt_beats.beatstars.com/about
#science #flexibility #stretching #frontsplit #splitstraining #flexibilitytraining
source
a) If you like this video, DON'T hit this link
:
https://bit.ly/3SIwH4o
b) Flexibility Program here: https://www.yiannischristoulas.com/side-split-courses
c) A small note for the future content of this channel:
As a trainer, I design each training program with the intention of training all physical components (strength, flexibility, endurance, coordination, posture, speed, etc) symmetrically. For this reason, I'll be posting content on this channel regarding all these different aspects of the human body. However, I'll be making slightly more content on flexibility training since it's the basis of our physical ability. I hope you see the value in this and that you enjoyed the video!
Please do a video explaning the Back, and bridge flexibility
Eisai oti kalitero
Why don't you recommend aiming for 100 percent intensity?
I immediately felt a difference in my splits! But I’m having trouble contracting my back thigh in the side splits. Any tips?
Blah blah blah
So neural reflex is the only factor to flexibility? How many percent does muscle tightness count to the result?
I've really discovered my hips are my weakness working on these stretches.
I haven’t stretched in awhile but i obviously stretched before trying this & I got so low with this method!!! Amazing!!! I’m doing this everyday this week til I can do the splits & I’m so excited to see my results by trying everyday!! Thank you for this awesome video!!
Just woke up from a coma and I am not more flexible
I didn’t have guides like this when i was stretching to do the splits at 10yo in 1994
I haven’t been stretching for 20 years now, and i know i can repeat my results from before, but i do want to take benefit of science this time
I was not expecting this kind of info. Wow!!
So what other kinds of stretches are recommended for this method for side and front splits??….
useful
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My problem is actually the back leg, not my hamstring in my front leg. My psoas major is very tight. Do you have tips on how to improve flexibity on the back leg?
So difficult flexibility split
I decided to start with splits just now and I'm pretty much non flexible (I did Taekwondo something like 15 year ago, after that nothing). And it worked right from the start! With my limited range I almost doubled it in the first 3 sets. I will continue daily and try to reach splits in no time! Thank you so much!
@Yiannis Christoulas I don’t understand the contradiction movement for the side split while I am in position for the side split.
This is amazing!
thank you so much for the tips, just tried it while watching the video, it's amazing!!!
what the heck thank you so much. as a figure skater, this video means so much to me.
never done a split in my live i cant even touch my own toes with straith legs i just watched this with my gf and she said i should do it with her took me 2 days i can do sideways splits now, for no reason i just can.
thx man it does work
Video starts from 2:18
How many time a week
too much theory.. an idea for the next time to show more how you do it instead of talking
I'm doing the front split one and the front leg gets contract/relax, but the back leg doesn't it's just contracting? Or should the back leg relax during the relax phase also?
Video is not a lie guys , just got my splits while watching this shocked thanks
6:07and how to do when I completely alone on my routine can I use elastic band ?thank you
I definitely got lower in my split while watching this video. I also got relief and slight relaxation in my psoaz which is really tight. I am definitely implementing this more because I’m so close!!!! Also this makes sense, my physical therapist had me doing this nerve contraction during exercises but I never understood why. Now I know! Thank you!!
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Front splits is not all about hamstrings – Hip flexers pay a very important role too. Since many people spend much time sat down, hip flexors get stiff fast and also lose mobility and range. You should also give credence to stretching and lengthening hip flexors. I would even go a stretch further (see what I did there) and include a stretch for gluteus maximus.
Just tried it and yep it works. Can wait for actual split results. I'm like the least flexible person ever! Any result is a bonus for me
Who gives a fuck if you can do a split? That's for women, NOT MEN! Have you not done research? You're gonna tear the lining above your balls. Good luck getting it up dickhead
Omg thank you so much. Definitely worked couple of hours ima be fully on the ground
Excellent video!!
Help my hamstrings keep stopping me pls help
I am so so cooked…. I signed up to a taekwondo contest or something just because the girl I like said "it's gonna be lonely"…..I have to split multiple times
Everyday or what?