Hyperbolic Stretching by Alex Larson: How to Stretch Farther, Faster

HyperBolic Stretching Website by Alex Larsson

Hyperbolic Stretching is an online program that promises to increase flexibility improve posture and relieve back and hip pain regardless of age or body type. In fact the program claims that if you follow it you should be able to do perform a full split in just one month.

But is this program legit we tested the Hyperbolic Stretching program for four weeks looked at the research and talked to experts to find out if it lives up to It's promises.

Hyperbolic Stretching is the name of a stretching program designed by Alex Larsson who markets himself as a flexibility and core strength expert but his credentials can't actually be found online.

According to the website the program relies on three principles to help improve flexibility. The first is called inverse survival reflex which is really the pnf concept of hold-relax. With this concept you put the muscle in a stretched position and contract the muscle without moving isometrically which then triggers a reflex that allows you to move deeper into the stretch.

To picture the first principle imagine a lying hamstring stretch with a partner. Your partner pushes against the back of your calf and ankle and at the same time you push back against their resistance. Then you relax your leg allowing the partner's gentle push to deepen your stretch.

Technically outside of the program the second principle is s. A. I. D. Or specific adaptation to imposed demands. Basically this means if you want to do the splits you need to actually practice stretches that mimic this motion.

HyperBolic Stretching Website by Alex Larsson

The actual program involves 8 minutes per day of a specific stretching routine 6 days a week for 30 days to see results. You must also choose between the male and the female versions as the programs are apparently different however it is unclear how.

In addition to these main videos there are also some bonus videos included that cover more on dynamic stretching upper body stretching a pike stretch routine folding over and touching your toes and the easy bridge stretch aka the backbend.

After signing up and paying you are emailed a link with access to the videos. You follow along with the beginner video for week one a new video that you use for weeks two and three and then a more advanced video for week four. Each week has a shorter explainer video and then the 8-minute stretching routine. As the weeks progress the stretches become deeper and more intense.

Experts say that tight hip flexors and tight hamstrings can contribute to back pain. Stretching for the front splits and actually doing the front splits is a great way to stretch both your hip flexors and hamstrings. Keeping these muscles loose may help decrease and prevent back pain.

This program uses pnf stretching a form of passive stretching which a january 2019 meta-analysis in physical therapy in sport found effective in increasing hamstring flexibility.

However a march 2012 study in the journal of human kinetics also found that pnf stretching may decrease the performance of high-intensity exercise or sports. For best results do this stretching program after your sport or athletic activities not before.

This program also uses ballistic stretching or bouncing movement with the stretches. There is a risk of injury if done too forcefully and many trainers do not recommend ballistic stretching at all. A february 2012 review in the international journal of sports physical therapy states that ballistic stretching is no longer recommended because of It's link to injuries.

It is also important to be realistic about how much flexibility you can gain in four weeks. I am highly skeptical that someone can go from a beginner to doing splits in four weeks of performing their 8-minute routines wickham says.

The splits aren't exactly and jumping right into a brand-new stretching program can put you at risk of injury. Plus the splits aren't really necessary for day-to-day pain-free movement or athletic performance.

Lastly the Hyperbolic Stretching program has two different stretching routines for men and women which may be unnecessary. There is a lack of research on what if any differences in flexibility exist for different sexes.

HyperBolic Stretching Website by Alex Larsson