BREAKING! A New Groundbreaking Method To Get Flexible Faster!
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- Опубликовано: 30 июл 2024
- It has been a long time since a new flexibility training method, that actually works, comes to light! This unique training concept can make you flexible faster than most o traditional flexibility training methods. However to get that benefit and see a fast increase in your flexibility you need to know precisely how to perform this in practice. And make no mistake, this is not an easy method to understand. However, by following the instructions in this video you'll be able to be one of the few people that can apply this method and see results, in no time!
Does it increase flexibility for inflexible people?
What I found out by applying this method to hundreds of the people that I train, is not only that it increases flexibility fast, but also that it works even better for naturally inflexible people. This happens because the mechanism that this method works is through a rapid increase in end-range strength. The end-range strength is the strength you develop close to the end of the positions that you want to get flexible. By doing so you decrease the neural reflexes that oppose your stretches and move to a wider and wider range. Most of inflexible people have no fun with stretching but can handle strength training. For this reason, this method is the easiest way for them to get flexible fast.
How to get flexible fast with this method?
There is an optimal way to introduce this method to your program and get the most out of it. The first thing you need to do is to set your goal and choose the exercises of your program. After watching this video, you'll have a good understanding of the Contract Active Range and (C-AR) the Contract Passive Range (C-PR) methods, but don't rush in to apply them. In terms of planning your program, it's best to start with just Passive Static (PS) stretching in the exercises you've chosen. This will help you understand the positions and create some basic adaptations for the next methods to come. However, if you've already been doing that for a while, then you're ready for the next step. After this small introductory period (1 to 2 weeks) you can start training with the C-AR for a small period of 2-4 weeks and build some basic strength. The next step is to add the more intense, C-PR and start building strength at the end of your passive range. By the time you start training with C-PR, you should be expecting outstanding results in your flexibility after 6 to 8 weeks. Compared to 6 months or even a year that most flexibility programs need to get someone to the full splits, this method is one of the fastest ways to get flexible today.
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Contents of the video:
00:00 - Intro
00:19 - The Method
00:49 - Why is the method so effective in increasing flexibility?
01:37 - Which muscles should you train?
01:58 - How close to your limits should you be when performing this method?
02:38 - The Groundbreaking Idea!
03:53 - How to perform this in practice? (Side Split Example)
04:39 - The Optimal: Duration, Sets, Rests, Stretching Intensity & Contraction Intensity
05:31 - Do this the right way by adding this method too
06:25 - How to combine methods?
07:00 - When should you expect results?
07:37- What is the next step?
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Enjoy the video and don't forget to hit this link for more:
bit.ly/3SIwH4o
Check out my flexibility training program below:
yiannischristoulas.teachable....
a) I f you like this video DON'T hit that link😝:
bit.ly/3SIwH4o
b) The Side Split Program here:
yiannischristoulas.teachable.com/p/my-downloadable-16290
c) A small note for the future content of this channel:
As a trainer, I design each training program with the intention of training symmetrically all physical components (strength, flexibility, endurance, coordination, posture, speed, etc). For this reason, in this channel, I'll be posting content 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!
@tittlemouse92 I really appreciate your support! I’ll keep doing my best in this channel!
Can you do a video on Pashchimottanasana (forward bend; head/chest to knees while sitting)?
@@johnandrew721 yes it will be included in my next flexibility video 👌
@@YiannisChristoulas I'll be waiting for it
This method seems so counterintuitive! Very curious to try it out. Do you really think it works?
As you requested at 4:03, I would love to see videos on how to perform the same agonist contractions for other stretches such as front split, pancake, pike, etc.
Will do James!
@@YiannisChristoulas Would love to see more practical examples of the pan cake stretch, really struggling to feel this correctly.
EVERYONE has tight hasmstrings. I would like to see that
@@YiannisChristoulas Got one of these for the pancake?
Please more of these! I'm a goalie in ice hockey and still am struggling with the splits. I actually focus more on simple stretches like straddle until this week I'm giving it a other shot. I was having pain in my left hip using a different method, front splits as well. I was supper discouraged and felt like it's going to be impossible. I realized it's a myth to have to force the stretch down. I am even a personal trainer and highly trained massage therapist in Canada. I really hope you keep posting more videos and maybe make a DVD set or book/ebook. Wish me luck.
Definitely more videos on passive range exercises. Start with hips (adductors, etc) and ankle dorsiflexion!
Everything about this video is perfect. Cut perfectly, description is so near., material is divided into easy to follow parts. Love it.
Thank you!!!
Your videos are so insanely well made and insightful, thank you very much for your efforts!
Thank you Mikal! I appreciate your support!
Yea Yiannas! Thank you. I will try this. Your relax and then contract method really worked for me in only a few sessions. I can now finally touch my toes!!! After all these years (I’m 25). The knees over toes elephant walks were great for bulletproofing but not for flexibility. Your content has been a game changer. The neural response makes so much sense, its like a protection feature/defence mechanics we have. I forget about neural stuff when thinking about ligaments, fibres, tendons etc. Maybe I will dunk a basketball one day or at least be close. Bless you 🙏PS would be great to see a pancake video at some point as i’m the worst at those (but its ok i’m working on my front split for now).
It;s great to hear about your progress Mark! It means a lot to me to see that people get the benefits of my work 😀 I'm putting together a team that helps me review the literature and speed up the progress of the methods that we use. There be a lot more coming in the next months! I hope you achieve your goals and I don't see any reason why not! Keep it up!
High quality content as always. Thank you Yanis 🙏🏻
Thank you for the information, i am sure many of us would be interested to see a video on how to use this strategy in various positions!
Thank you! Will do then a video on how to apply this method in various positions 💪
@@YiannisChristoulas awesome!
Please do 1st video of yours I've seen will subscribe and watch more
@@YiannisChristoulasoh yes! Please do a backbend/ needle scale/ chest stand video ❤
@@YiannisChristoulasWhere could I find a video on how to do this method for the lower back and shoulders? Thank you!
More of this please. Hamstrings, hips and shoulders/chest would be awesome 😊
So glad to see you recommending gradual progress and starting small as well as the specific numbers to help people avoid going too fast and hurting themselves.
We are all conditioned by our instant gratification culture to expect things to be immediate. Being patient is hard.
Yes, this is essential! I’m glad you noticed it!
You're amazing, congratulations for the effort, and thank you very much! The only extra information I would like in this specific video is how is how is this method combined with other trainning methods that someone uses. For example, resistance training on the same muscle groups on the same day, the following day, or the day before. Thanks again!
Hey Yiannis great video thanks 🙏🏻
Can we have a video using this method for forward bend / hamstring stretch please 🤩
Another stunning video as always, thank you so much
Thank you friend!
i learned this from one of my martial arts instructors more than a decade ago - but without the detailed explanation. Great advice here. Thank you very much
Thank you!
You learnd PNF from your martial coach and you can read how those differ in the rest of the comments I responded.
Just stumbled across this channel. Great information. Liked and Subscribed.
Thank you for always providing the best content !
Thank you Hassan!
great video man. there are a million videos on how to bench or squat but nothing as good as this for stretching / flexibility. Please keep making content.
Thank you Richard! I promise I will! 🤝
@@YiannisChristoulasWhat should I do for exercises that don’t require strength to hold yourself in, like the lying hamstring stretch? Should I find an active stretch instead?
Very useful video, thanks!
This is extremely well explained. Thank you!!
Thank you James! I appreciate it!
I’ve been doing the exercise for the contract active range for days now and I already improved a lot
very interesting! it would be nice to have a video with complete list for every body part or shape you want to achieve like the bridge
This makes sense.
I spent a couple of years trying to increase my flexibility in several areas and I was also doing time under tension training with some exercises.
I was surprised to realize I had gained much better flexibility in both active and passive terms where I had been doing TUTT as well as stretching.
It was quite a dramatic improvement in terms of physical functionality.
Yes it makes sense. And you’ll see the most results by training at the end of your passive range.
I enjoy learning new things from your channel... I must have seen all your videos and now I am waiting already for the next one!
I will try to implement some Contract Active Range repetitions in my routine and hope to gain some flexibility as I am quite stiff...
Thanks again Yiannis 🙏
Thank you so much! I really appreciate this comment and your support!
Damn you explained that really well. Those visuals really made it clear.
Thank you soooooo much! I'm gla to see that they make a difference. I spend a lot of time on them.
Great content, insanely insightful! I would be very interested in discussing the front splits and also back flexibility (with regards to acrobatics) with this method.
Thank you Denis I appreciate it! I’ll definitely do a video for the front split!
Fantastic stuff Yiannis. , There is a lot to process i n this video, Thank you and hopefully this video will be as popular as your SPLIT BY SCIENCE video
hahahah thank you friend! I hope this too.
Would you mind sharing with us the research that shows the method explained in this video? Btw your contents is such high quality! It’s awesome!
This is some of the best Information about this topic, well made, love it 👌
Thank you! I appreciate it a lot!
Thank you for this excellent video and this brilliant method!
You’re welcome! I appreciate it
I’ve bought your programme and I’m looking forward to starting it over the boring Christmas period!
Let’s go 💪!
Awesome. I do Yoga and never heard this before. Can't wait to combine the 2 for maximum results. Will be checking out all of your vids. SUBSCRIBED
I’m glad to hear that you found this helpful! Go ahead and try it out you’ll be amazed by the results 💪
Thank you for sharing this with us! Pleasseeee do more videos!!!🙈🙈😍😍 I need them!! haha
Hahaha will do more! Thank you!
Yes please more videos on all those other stretches
Will do 💪
Would love a video on the contract relax antagonist contraction method. Thank you! These videos are amazing 🙏
Thanks Jennifer! It’s definitely on the list 👌
I love your videos! Yes, I would like to see a video with The NEW Groundbreaking Method, specifically for Stretching the Hamstrings.
Excelent!!! Yes make the videos about front split
Hey, awesome videos! Please, make new videos about pancake, front split and shoulder stretching with this method!
This is brilliant! Can you do a video on how to use this technique on other stretches such as the front splits, etc.
Thank you! Yes if it is requested in many comments I will!
Just kicked ass there Y, great work and thank you for sharing
Thanks man! I appreciate it a lot 😎
I really appreciate your expertise, and in addition, your instruction methods.
I hate to be greedy, but I would appreciate seeing all the videos you just mentioned.
Thank you and many blessings.
I appreciate your comment, this video will come ! Many people asked for it so now I’ve no choice but doing it 😎
Very good video thanks!
🙏
I’d love to see that for different stretches like you mentioned in the video, especially strange ones. such as the pigeon .
Thanks. This is excellent. I would really appreciate a video showing how this would apply to other stretches like; hamstrings, hip flexors, calf muscles and especially hip opening stretches like frog pose etc.
Thank you! There are so many comments that ask for it so yes I’ll definitely do it 😁
Hamstrings and calves, please.
@@YiannisChristoulasalso for shoulder flexibility for handstands and back for bridge please
Love it, brilliant idea
I’m glad to see that! Thanks!
This looks super interesting! It makes a lot of intuitive sense. One question: Is there any research-based evidence you might have found that might directly support this training method over others?
Extremely well-put-together presentation. Wow!
Thank you Elias! I appreciate it
I would love to see a video for people with really bad flexibility, going through a routine of various stretches targeting common problem areas.
Yes that be helpful and long as a video. Maybe I should do a live about this
This works!!! Can you give some infos on how to apply this to the back bridge? Thank you!
Thank you!
🙏
This is certainly something I never heard of, even in more than 30 years of martial arts.
I am not naturally flexible yet "have" to be super flexible.
I am going to give this a go, for sure!
Thanks!
Thanks! Go for it, you’ll be amazed by the results
@@YiannisChristoulas 😸👍
Excellent video. How would I apply this method to learning to sit in the lotus position, or similar Siddhasana sitting position?
Could you create follow along routines including the stretches you present?
Otherwise great work Yiannis -I really enjoy your research based channel!
Thank you! Unfortunately I can’t. A follow along routine is something that you can’t progress. How are you supposed to go from 15 to 30 and 45” per set if you follow the same video with me doing 15”?
@@YiannisChristoulas ??
Please do a video for the other splits!! ❤
Excellent,
Please show a video on how to do this for arm overhead mobility (desk job has really rounded out my shoulders and I have very low strength in this direction compared to other muscles)
Yes this sounds reasonable. I will include an overhead exercise on the next flexibility video!
Wtf! Have been laying off kickboxing for 5 years because of injury, ever since i stopped i got stiffer and stiffer. And i really want to go at it again, this helped immediately!!! WOW i owe you man big thanks im going to keep at this!
This is so interesting, thank you for a great explanation! I'm very keen on a paid program that incorporates these methods for achieving the front splits 🙌
I’m glad to see that you like this! Thanks for the support 🙏 The Front Split program is the next to come
incredibly well explained
Two things I'm working on that would be helpful to see you address somehow:
One being able to have my shins on the floor and have my butt resting against my heels. I feel pressure in one knee if I try to get all the way down.
Two, being able to invert in BJJ.
Will be trying the thing for side splits. I am somewhat close so just need to give this a shot.
Yes to a video on how to do this for the front split please!🥺
Will do 😁
Πολύ καλός !!! Τα βίντεο σου περί stretching με έχουν βοηθήσει παρά πολύ ❤😊
🙏
Thank you for uploading videos with such thorough explanations about both how to do them and the science behind them! Your content is great! 👍
What is your opinion about stretching for extended periods of time in order to stretch the connective tissues? Yin yoga often emphasizes the importance of stretching with low intensities for extended periods of time, often well above one minute, in order to stretch the connective tissue which is important for flexibility, while you have cited research that suggests that to stretch for longer than one minute isn't any better than stretching for just one minute. This seems like a contradiction, so how does that add up?
Also, I have heard that if you activate the muscle that is antagonist to the muscle you are trying to stretch (i.e. the muscle that performs the opposite motion of the muscle that you are stretching), you will inhibit the stretching reflex (probably because the body realizes that you want to go further in that direction), but I can't find the video in which I heard that now. Is this something that you know anything about, and could you in that case explain how to use that in your stretching routine to make it even more effective?
And yes, please make a video about contract relax antagonist contraction stretching!
Hi Kristofer! These are well thought questions. First of all I’ll probably do a video on the CRAC. Then…
1) There are many ways to get flexible. The focus of my videos are to present the most effective and fast ways to do so. The data doesn’t support the use of long duration stretching. This might change in the future. However I don’t see an actual need to do it since there are faster ways ti get flexible. To this day I’ve trained hundreds of people with training methods that have nothing to do with prolonged passive static stretching. Of course, if you are someone that can devote the time straight for long hours every day. Eventually you will get the results. However, the question is if you actually achieved your goals with you with the most efficient way in addition, 13 only with passive static stretching will lead you to a good amount of passive flexibility and low low active flexibility.
2) This is the reciprocal inhibition. It is used in methods like the Antagonist Contraction Relax and the Contract Relax Antagonist Contraction. I include this methods in my workshops and programs and in the next period I’ll make also video’s explaining them.
Amazing video Yiannis! Do you think one can make it to the side split at 60?
PS. I was a very good martial arts kicker when younger.
Wow never heard of that! Makes sense … Could you please do 3 full body follow along videos for the 3 different stages? (Passive static, contract active range & contract passive range)
Maybe between 25 and 45 minutes long each?
So I‘d watch and do it every other evening, first step 1 for some weeks, then step 2 and then step 3… Would be awesome. And I think your channel would benefit from views & watchtime because of us waching the same video over and over again too 😉
Thanks!
This is not a "New" method. It's been around for at least 30 years. That's when I first saw it
@@EdwardsNH cool for you ^^
@@EdwardsNH You are mistaken this with PNF. However, if you don't, please show as any document that presents this method prior to this video.
Thanks for the reccomendation! I'm in favour of tailored training so follow along videos don't make much sense under my current philosophy. However thanks for taking the time to write this comment and suggest something that would improve this channel.
Is this method called „hyperbolic stretching“?
The music choice is perfect.
Thank you for great video. You mentioned that in CAR and CPR methods it is recommended to progress by changing trening variables like session/week, sets/session, contraction duration time, rest duration. Could you suggest how to progress:
1. session/week. From what valu to what value?
2. sets/session. From what valu to what value?
3. contraction duration time. From what valu to what value?
4. rest duration. From what valu to what value? Should I decrease rest duration in order to progress?
Great video, thank you! Can you also use this technique for front splits, frog, and backbends?
Thank you Liz! I’ll probably will in all the exercises but not on back bends… I’m not a fun of them 🙄
Amazing video! I totally wanna see one for doing the pancake
thank you! It's coming!
Will love to see all variations of flexibility exercises including shoulders
he is so attractive omg
and thanks for the info!! i used to be a gymnast growing up but it's been a decade and i lost my middle and front splits. i hope i can get them back! ty!
Thank You for this video!
I would like alsto to know how to practice PANCAKE / FOWARD BEND, and SHOULDERS STRETCH, TYVM !
Excellent video, clear graphics, no bs. I've started a flexibility program, and have been using the protocol of stretching the muscle till it stops itself and then flexing that muscle as an isometric exercise. I'm glad that's an actual thing.
When you say antagonist muscle, that's the one being stretched, but what about its antagonist. For stretching hamstrings, I'm also flexing quads and hip flexors, so I'm hitting one muscle at its full stretch and the others at their full contraction. I tell myself that flexing quads says it's OK for the hamstrings to lengthen because that's what we want. Do you think that helps anything?
Yes this is the reciprocal inhibition phenomenon. I’ll cover it next. It’s definitely a great addition to your program, keep doing what you do 💪
The accent is cute 😊 but the info awesome! Well done!
😁🙏
Hi can you do a video for the hamstrings and for rotating your shoulders?
Hi Yiannas, thank you very much for this new video and all the content you've been sharing over the last few years. It's really invaluable.
One question: is there a fundamental difference between the Contract Passive Range and the PNF techniques? In the CPR, do we maintain the stretching after contraction? It does not seem so and, from what I can see in your videos, only a contraction is performed.
Thank you again
This is an interesting question and one I'd like to know the answer to, too.
Thank you! Nio we don't maintain the stretch after the contraction. It's best to get up and walk during your rest intervals.
About the PNF:
The PNF is completely different than the C-PR. The aim of PNF methods is to send an instant message to the Nervous System that deactivates the Stretch Reflex temporarily and not to create a lasting strength adaptation. In PNF this signal is sent with 6” contractions of only 70% intensity and then 6” relaxation where you take the advantage of the deactivation of stretch reflex and go lower (this is what the latest research suggests). So you just send a message there. From the flexibility you gain on each session you keep a small percentage the following days and slowly you get noticeable results.
In contrast, with C-AR we aim to strengthen the muscles and move the stretch reflex farther in the movement temporarily, when the adaptations are completed. This is why we work with higher intensities (>80%) and for longer duration (>15”). It’s strength training at the end of your passive range.
@@YiannisChristoulas Very good explanation. As a flexibility noob I'd seen all these videos on PNF and was confused as to how this was different as they both utilizes contraction of the muscle being stretched. But the difference between actual strength training and reflex manipulation is actually huge. It is obviously my caveman brain working but it somehow makes it a lot more appealing to think of it as strength training.
@@noone-ld7pt hahaha yes it’s easier to understand and apply. However I’ll make videos explaining the differences between the two
Great Videos, I am a 55 year old male who enjoys Muay Thai for exercise and am needing something to help get my kicks higher. This makes sense.
Go for it sir! You’ll be amazed by the results 💪
So useful! Also make a video on CRAC.
Ok, if this comment gets 5 likes I’ll do it 😎
@@YiannisChristoulas 5 👍🏻, hope the video is coming soon. ☺️
@@hafizbilalahmed21 Hahaha, it will come, I promise
Thank you for making this video. Would love to see how the hamstrings are done.
I’m glad you found it helpful! I’ll do a video presenting how to apply this on the hamstrings. 💪
Awesome!! 🥰👌👏👏
Thank you! Cheers!
Informative!
Thank you 🙏
Great stuff! How many days a week would you do this? Thank you.
fantastic
Hello Yiannis, I greet you from Argentina, grateful for your content!
I had some questions to ask you about the video.
-How many times a week do you recommend doing those sets of contraction-relaxation exercises?
-After doing the contraction-relaxation exercises, do you recommend doing passive elongation?
Greetings and thank you very much
Hi Friend! Greeting to Argentina! This method has no relaxation phase like the Contract Relax (CR) method. It’s a continuous contraction on each set. Two training sessions per week are a good place to start with this method and follow the sets, intensity, rest etc that were presented in this video
Thank you. Great stuff. If you wouldn't mind, I'd love to see how to do this for the hamstrings. Thank you.
Thank you! I’ll do a video with the contract passive range in the most popular exercises
@@YiannisChristoulas Thank you much, Yiannis. I appreciate it.
Please make a video showing how this method can be applied with *backbends*. Thanks.
THANKS SIR
😀
Great video as always. So if I understand correctly this method: there is only contraction ? You don't streach after it unlike PNF ?
Thank you! Yes only contractions and then rest. The contractions are longer and with higher intensity than in the CR method of my previous flexibility video
If you came out with a program applying this system for full body flexibility I would 200% buy it
Hi Yiannis, I'm about to complete Week 6 of the program. I would consider myself intermediate to advanced. Once I'm done with Week 6 should I restart the program from Week 1 with the same programmed values?
How would you do this for shoulder flexibility?
Hello Yiannis !
Thank you so much for your videos ! I had a question, I am a professional dancer so quite use with passive streching but just that. How often should I do those practices per week to get the best results ?
Thanks! Start with two per week. Slowly progress with the intensity of each session. Once you gain strength and you’re well adjusted to this practice you can add a third one per week. Most people are fine however with just two per week
Can I do CPR sets as a strength routine then follow with CR / CRAC sets?
in massage therapy, we say most muscle tension is neurological. I had a familiar feeling toward flexibility. Thank you for showing this
It’s true!
Something I don't understand in your video, for Hamstring Stretch you say the agonist muscles to strengthen are the Hastrings? I cannot find any pictures of them?
Could do splits as a child. What do you recommend for someone who was recommended a right hip replacement but opted out. Ten years later no further damage but a lot of stiffness. I Have been seeing a Doctor of Osteopathic medicine for 3 years and a chiropractor for 4 years my body feels a lot better my range of motion is limited because of so called arthritis. Any suggestions of stretches and exercises I can do besides the ones I was given at the chiropractor's office like clam shells. My right leg will not let me sit crossed legged.
I am a 55 year old third degree black belt. Been trying for long to increase wide splits. I am working your method. I won't stop until I get it. Help!!!
4:14 Contraction Passive Range
5:44 Contraction Active Range
The tip about knees inward 👌
🙏
How can I apply this to the quadratus lumborum and lower back please?