Thank you! From a methodological standpoint it makes sense to first learn how to contract passive range and the how to contract relax. This helps you familiarise with the concepts of contraction in stretched position and also gain strength and coordination skills in the targeted positions. So the proper order is Contact Active Range for some period, the Contract Passive Range and the and Contract Relax. 💪
Thank you for content. Please can I check. when pushing down in the heel on the front leg and trying to bring the knee down in the back leg ( ie the counter contractions ) are you just doing that then releasing to stretch OR are you engaging those counter stretches AND still trying to stretch deeper into the split at the same time ?
You should look up a process called pandiculation, all animals constantly reset their tension, that's what humans stop doing as they get older (it involves yawn, somehow all this tension originates in the jaws) This is the only thing that's ever worked for me and I've tried everything, and you don't even have to move to initialize this process, if you train a bit you can start it for your entire body in a few seconds, your body will start clearing the entire nervous system, way more effective.
i love learning new ways to gain flexibility! thanks for sharing your knowledge.However,i am more of a visual learner,all the percentages and boxes confuse me. Is there any way to show a real time walk thru of all the moves and what to go and not to do? That would be sooo helpful,id watch and do it 2 times a week. Or whatever you recommend. thanks agiain!
Is it possible to combine both methods in one set? e.g. do 6 reps of CR then on 7th rep hold the contraction for 15-60 secs which is the CPR on last rep? Is there any benefit combining the 2 methods? Thanks.
Can someone explain how to contract muscles while doing stretches like cossack squats and frog stretch, full range lunge with knees over toes? How do we contract muscles in those stretches for better flexibility gains?
Really excellent work, as always. Do you have any tips for working on sitting positions for cross legged posture, adept pose, and ultimately lotus pose?
Thank you! We’re talking mainly about adductors in these positions. The tailors pose is one of the positions that you can apply almost every method. I can count at least 13 methods/techniques on this position. All the methods presented on this channel can be applied in this position to increase both active and passive flexibility
Hello Yiannis ! You have a program for learning the side split. Do you intend to do the same for the front split ? Thank you so much for your content 👏👏👏
Officially my new favorite fitness channel Although I have watched two other videos too I do my passive type stretching after my leg sessions Is it okay for me to do both types in the same session
nice video also when i arrive at a week which i can do contract passive and contract relax ,do i only do those 2 variations or keep doing in addiction contract active range and passive stretsh in the sesssion
Thanks for this great content. One question 🙋♂️ : in your contract passive range method, you say to do only one rep . But to improve do you recommend doing a few sets of the same stretch ?
Hi Frederic! Thank you! Yes you’ll need to do from 2-4 sets per exercise per session. Of course here all the rules of traditional strength training apply. Over time you want to progressively overload each exercise/muscle
@@YiannisChristoulas Love it! I have been getting results with your techniques and information (even though I was confusing and combining elements from both methods somehow). Thank you! I love spreadsheets and your table was really helpful. I also have to praise your production values. Camera and audio quality, helpful video/photo snippets, different highlighting, colored borders and arrows. This is all highly appreciated! Please continue the great work you have been doing! Am I thinking correctly, that since those are two different methods, I can utilize both of them at the same time, during the same session, to get double the results? Or should they not, since they work the same muscles and they have they limit in optimal output/TUT and are limited in recovery? In the latter case, should they be done on alternating days or keep them separated and do like 8 (?) weeks of one and then 8 weeks of another?
I love your videos. Please make a video on how to do the inverse poses like handstands. I took 200 hours of yoga training, but still couldn't break the ice (just a short headstand with the help of the teacher) because I'm afraid. How can I overcome the fear, is it because of the weakness of my upper body muscles or is it mostly psychological?
If you practice yin yoga it will help you overcome fear as it is supported yoga which allows the stretch and pose to be held for a longer period and tells the brain you are safe. It’s great for the muscles and fascia. I practice yin as well as vinyasa and it’s been immensely beneficial. It’s also called restorative yoga. Breathing and meditation will also help you and assist with your mental state as your muscles should not be tense. If you learn to breathe and relax into your stretches it will be more effective. I’m not an expert but have practiced yoga and Pilates for a long time and over the past few months have been more focused on yin and vinyasa with breathing and have found it helpful. Adopting and adapting is also key which is why yiannis is such a wealth of knowledge.
Can you create a program for purchase on front splits? I purchased side splits thinking it was front splits, as I'm used to calling side splits, middle splits.
In the contract relax, if you reach 100% intensity, does not the sciatic nerve will get so." Annoyed " that he will command the hamstrings to limit the range of motion as a defence mechanism? 🙏 thanks for the advice
Is there any research to support the effectiveness of the Contract Passive Range method? It sounds like something in the middle between PNF and loaded stretching. You mentioned previously in one of your videos that the loaded stretching is an inferior method of stretching. So why would Contract Passive Range be more effective than PNF?
There are two main stimulus that increase flexibility chronically. Passive and active time under tension. In other words passive or active work in large ranges. CPR provides a large active stimulus in passive ranges that can be easily adjusted in terms of intensity. PNF provides techniques to get lower/increase flexibility fast within some repetitions/sets acutely and therefore increase passive work on large ranges. Both are very effective. In my opinion CPR has an advantage because it increases more active flexibility. The best results will come by a combination of both. This is a method I structured so there are no studies on it yet. However we’re in discussions with an exercise physiology laboratory on doing some trials. Loaded stretching is considered a loaded movement that is so significantly loaded that can drive you past your normal range. So over 100% stretching intensity. This has an increased intensity that triggers soreness, which in term ruins your training in the long run. CPR can be introduced gradually and applied in ranges from 80-100%. On the other hand if you’re confusing loaded stretching with Active Dynamic loaded this is a different story.
It includes the practice of the method in one exercise of the program. More of it on Side Split 2.0. As I explain on the program, there is an ideal way to introduce all the training methods to a trainee. Starting from the most simple and gradually getting to the most complex. CPR is somewhere in the middle. The side split 1.0 takes you smoothly to exercising this method after some weeks o preparation on the tailors pose which Is an essential exercise for the side split.
In a large training period it makes sense to start With Contract Active and Passive Range and then move to Contract Relax. That's because you have to build some basic strength and safety for your body before advancing to C. This will help you also take more out of CR. However once you have accomplished your goals I agree on keeping only active contractionns to your program.
The long lung is Contract Active Range. You need to get to a position that you need support in order to be in your passive range and then contract there.
Yeah you could say that although I prefer the names active and passive flexibility. Mobility is an Instagram term for active flexibility. Let’s see if it will stay around. However, from all the people in the world calithenics athletes would be the last to know about something like this. I train a lot of callisthenics athletes, it’s not in their training philosophy or methods.
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](http://i.ytimg.com/vi/3wt5W_aEUjs/mqdefault.jpg)
![15 Min Beginner Middle Split Stretching Routine [FOLLOW ALONG FLEXIBILITY]](/img/tr.png)
![OhGeesy x Lefty Gunplay - What It Iz [Official Music Video]](http://i.ytimg.com/vi/L0yzW9t2ixk/mqdefault.jpg)
A real masterpiece ! Could you please explain how to combine theses techniques ? When to use them (same workout, different workouts, etc)?
Thank you! From a methodological standpoint it makes sense to first learn how to contract passive range and the how to contract relax. This helps you familiarise with the concepts of contraction in stretched position and also gain strength and coordination skills in the targeted positions. So the proper order is Contact Active Range for some period, the Contract Passive Range and the and Contract Relax. 💪
You, sir, are underrated
Hahaha thank you friend I appreciate your support
As usual coach Yiannis, fantastic content! Please cover shoulder stability 😺
Hey Gonçalo! Thanks for the support brother
Hats off to you for how you present the literature and graphs in a simple, yet informative way! I appreciate your work and thank you!
Every video is a gem, sir! Thank you so much for high-end quality video as always!
Thank you friend I appreciate your support 💪
@@YiannisChristoulas I also thank you so much sir!
This is fantastic!! How often should I do these exercises. Is it an everyday thing?
Mind-blowing!! Thanks for the detailed analysis!!
Thanks brother I appreciate your support 🙏
New method new hope. That makes sense. Thanks for your sharing your insane knowledge. I just reatched a plateau, I will move to.
Thank you for content. Please can I check. when pushing down in the heel on the front leg and trying to bring the knee down in the back leg ( ie the counter contractions ) are you just doing that then releasing to stretch OR are you engaging those counter stretches AND still trying to stretch deeper into the split at the same time ?
Excellent video bro, I remember before you explained the difference but not in such depth as this.
Thanks man! I wanted to do an in-depth analysis on this one
Very clear and easy to understand. Thank you
Fantastic video, your breakdowns are excellent, Thank you
Thank you my friend I appreciate it 🙏
Fantastic video as always Yiannis, You bring the science into stretching
You should look up a process called pandiculation, all animals constantly reset their tension, that's what humans stop doing as they get older (it involves yawn, somehow all this tension originates in the jaws) This is the only thing that's ever worked for me and I've tried everything, and you don't even have to move to initialize this process, if you train a bit you can start it for your entire body in a few seconds, your body will start clearing the entire nervous system, way more effective.
I am really thankull for your comment you discover me the natural way of streching and connecting with your body
i love learning new ways to gain flexibility! thanks for sharing your knowledge.However,i am more of a visual learner,all the percentages and boxes confuse me. Is there any way to show a real time walk thru of all the moves and what to go and not to do? That would be sooo helpful,id watch and do it 2 times a week. Or whatever you recommend. thanks agiain!
Thank you so much for this information, and for putting the time to explain these things! Super valuable, and your way of explaining is so clear!
Thank you so much for the support 🙂 I appreciate it a lot!
Is it possible to combine both methods in one set? e.g. do 6 reps of CR then on 7th rep hold the contraction for 15-60 secs which is the CPR on last rep? Is there any benefit combining the 2 methods? Thanks.
Thanks. Very thorough, clear and well presented.
Thanks James 😁
Can someone explain how to contract muscles while doing stretches like cossack squats and frog stretch, full range lunge with knees over toes? How do we contract muscles in those stretches for better flexibility gains?
Really excellent work, as always. Do you have any tips for working on sitting positions for cross legged posture, adept pose, and ultimately lotus pose?
Thank you! We’re talking mainly about adductors in these positions. The tailors pose is one of the positions that you can apply almost every method. I can count at least 13 methods/techniques on this position. All the methods presented on this channel can be applied in this position to increase both active and passive flexibility
Amazing work 🙌🏼
With respect, your's technique is really work.
Thank you! Cheers!
Hello Yiannis ! You have a program for learning the side split. Do you intend to do the same for the front split ? Thank you so much for your content 👏👏👏
Also wondering 💭
Officially my new favorite fitness channel
Although I have watched two other videos too
I do my passive type stretching after my leg sessions
Is it okay for me to do both types in the same session
Hahah thanks for the support! Yes it’s definitely ok to do both 👌
@@YiannisChristoulas thank you
Quality content as always
Thank you Mattia!
nice video also when i arrive at a week which i can do contract passive and contract relax ,do i only do those 2 variations or keep doing in addiction contract active range and passive stretsh in the sesssion
I’m still confused like what? 😂 but this is really good for people who understand 😢😢😂😂😂😂😂😂 my brain can’t process this
Would you do each method on different days or could you do them back to back during the same session?
how about an old injury, a torn hamstring or a gracilis tear. Any advice? best regards
Dr. Stewart Mcgill says that’s it’s not good for the back to be rounded like that in stretches, can you explain this?
Hi Yiannis, how many sets per week should you do? Thanks
Sir can u provide your write notes for study..
Thank you!
Thanks for this great content. One question 🙋♂️ : in your contract passive range method, you say to do only one rep . But to improve do you recommend doing a few sets of the same stretch ?
Hi Frederic! Thank you! Yes you’ll need to do from 2-4 sets per exercise per session. Of course here all the rules of traditional strength training apply. Over time you want to progressively overload each exercise/muscle
@@YiannisChristoulas thanks a lot for your quick response 🙏🙏🙏
Fantastic analysis. Thank you!
I’m glad you like it! 😁🙏
@@YiannisChristoulas
Love it! I have been getting results with your techniques and information (even though I was confusing and combining elements from both methods somehow). Thank you!
I love spreadsheets and your table was really helpful. I also have to praise your production values. Camera and audio quality, helpful video/photo snippets, different highlighting, colored borders and arrows. This is all highly appreciated! Please continue the great work you have been doing!
Am I thinking correctly, that since those are two different methods, I can utilize both of them at the same time, during the same session, to get double the results? Or should they not, since they work the same muscles and they have they limit in optimal output/TUT and are limited in recovery? In the latter case, should they be done on alternating days or keep them separated and do like 8 (?) weeks of one and then 8 weeks of another?
Awesome ❤ thank you so much
I love your videos. Please make a video on how to do the inverse poses like handstands. I took 200 hours of yoga training, but still couldn't break the ice (just a short headstand with the help of the teacher) because I'm afraid. How can I overcome the fear, is it because of the weakness of my upper body muscles or is it mostly psychological?
If you practice yin yoga it will help you overcome fear as it is supported yoga which allows the stretch and pose to be held for a longer period and tells the brain you are safe. It’s great for the muscles and fascia. I practice yin as well as vinyasa and it’s been immensely beneficial. It’s also called restorative yoga.
Breathing and meditation will also help you and assist with your mental state as your muscles should not be tense. If you learn to breathe and relax into your stretches it will be more effective.
I’m not an expert but have practiced yoga and Pilates for a long time and over the past few months have been more focused on yin and vinyasa with breathing and have found it helpful.
Adopting and adapting is also key which is why yiannis is such a wealth of knowledge.
Thank you for such an informative video. How many sets do you do per exercise? And how often per week?
I have two dedicated videos in each method look them up 😁
Can you create a program for purchase on front splits? I purchased side splits thinking it was front splits, as I'm used to calling side splits, middle splits.
Great video. 👍
In the contract relax, if you reach 100% intensity, does not the sciatic nerve will get so." Annoyed " that he will command the hamstrings to limit the range of motion as a defence mechanism? 🙏 thanks for the advice
Should you stretch when you are sore because of previous stretching session specifically stretching session for split 😢
I will start doing and update the result in 60 days
Which method is the best if I’m an athlete? (not necessarily theses 2)
I love your accent so much 😩
Is there any research to support the effectiveness of the Contract Passive Range method?
It sounds like something in the middle between PNF and loaded stretching. You mentioned previously in one of your videos that the loaded stretching is an inferior method of stretching. So why would Contract Passive Range be more effective than PNF?
There are two main stimulus that increase flexibility chronically. Passive and active time under tension. In other words passive or active work in large ranges. CPR provides a large active stimulus in passive ranges that can be easily adjusted in terms of intensity. PNF provides techniques to get lower/increase flexibility fast within some repetitions/sets acutely and therefore increase passive work on large ranges. Both are very effective. In my opinion CPR has an advantage because it increases more active flexibility. The best results will come by a combination of both.
This is a method I structured so there are no studies on it yet. However we’re in discussions with an exercise physiology laboratory on doing some trials.
Loaded stretching is considered a loaded movement that is so significantly loaded that can drive you past your normal range. So over 100% stretching intensity. This has an increased intensity that triggers soreness, which in term ruins your training in the long run. CPR can be introduced gradually and applied in ranges from 80-100%. On the other hand if you’re confusing loaded stretching with Active Dynamic loaded this is a different story.
Does the flexibility training program include this new method?
It includes the practice of the method in one exercise of the program. More of it on Side Split 2.0. As I explain on the program, there is an ideal way to introduce all the training methods to a trainee. Starting from the most simple and gradually getting to the most complex. CPR is somewhere in the middle. The side split 1.0 takes you smoothly to exercising this method after some weeks o preparation on the tailors pose which Is an essential exercise for the side split.
is this related to the effect that nordic curls make you more flexible?
Nor really. I wouldn’t bet on nordics to increase flexibility
Great content!
Thanks Artur!
Great
Can you use Contract Relax to reach your desired flexibility faster then switch to Contract Passive Range to sustain/ increase long term results?
In a large training period it makes sense to start With Contract Active and Passive Range and then move to Contract Relax. That's because you have to build some basic strength and safety for your body before advancing to C. This will help you also take more out of CR. However once you have accomplished your goals I agree on keeping only active contractionns to your program.
Man, just tell me what to do and I’ll do it …😂😂😂 I don’t need to know why it works, I just need to know how?
so the long lunge can be considered contract passive range?
and after you do a contract passive range session, do you have to do a passive stretch or its not necessary?
The long lung is Contract Active Range. You need to get to a position that you need support in order to be in your passive range and then contract there.
It’s not necessary but in some programs it makes sense 👌
@@YiannisChristoulas Ohhhh okay, i get it now. Thanks Yiannis, love your videos!
@@YiannisChristoulas Allright, thanks for your time
it seems PNF is a flexibility training and your method is a mobility training. I think many calisthenics athletes know about it.
Yeah you could say that although I prefer the names active and passive flexibility. Mobility is an Instagram term for active flexibility. Let’s see if it will stay around. However, from all the people in the world calithenics athletes would be the last to know about something like this. I train a lot of callisthenics athletes, it’s not in their training philosophy or methods.
💪🙏