How to do the Splits Fast -- This Technique Changed Everything! -- (Science Based)
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- čas přidán 21. 06. 2024
- How to do the splits fast in 2023!
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.
Check out my flexibility training program below:
yiannischristoulas.teachable....
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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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Source:
References:
www.researchgate.net/publicat...
www.tandfonline.com/doi/abs/1...
pubmed.ncbi.nlm.nih.gov/15273...
paulogentil.com/pdf/Acute%20c...
www.ncbi.nlm.nih.gov/pmc/arti...
journals.sagepub.com/doi/10.2...
pubmed.ncbi.nlm.nih.gov/7453508/
pubmed.ncbi.nlm.nih.gov/12659...
pubmed.ncbi.nlm.nih.gov/4025678/
Music
bankrupt_beats.beatstars.com/about
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!
How to plyometric training/ increase jump height
Does this method subtitutes the still strech training? Do we have also 3 times or 6 times per week?
@@LauraGonzalez-ft1nl Hey Laura. No this is a different training concept. Follow the rules I presented in this video and listen to your body. You'll defiinetly get some soreness from this one and you'll need to recover to train again.
@@YiannisChristoulas thank you so much for the clarification! :)
Thank you so much for your guidance; I really appreciate it. I have a strong passion for jiu-jitsu as a purple belt and I'm quite flexible. However, being able to do the split is still something I struggle with. Your videos have really caught my attention, and I'm eager to learn from your wisdom and apply your advice in the hopes of eventually mastering the split. I can't thank you enough for the amazing content you provide; it's truly priceless. It's no surprise that you come from a prestigious lineage of Greek excellence.
idk why, but the idea of outsmarting your own body is just hilarious
REALLL
DUDE WHAT… IVE BEEN STRUGGLING WITH MY LEFT SPLIT AND THE SECOND I USED UR TIPS I LITERALLY GOT IT?? THW FIRST TIME??😭 THANK YOUUUU
This is the fountain of youth! I’ve had low back pain for the last 15+ years. Many advised to focus on core work but no matter the work I put in the pain never went away. Been hitting these exercises for two weeks now and my pain is gone. I’m sleeping better at night. I just did a hike I had given up on because my back always hurt after. Thank you! My body feels 20 years younger.
which exercise?
@@jbergstrom9925 The front splits.
bot comment bro
That's actually a magic trick, i can't even describe how cheating it feels like, it requires a lot of mental strenght but if you have it i swear it's almost unfair compared to other methods
Please explain it to meeee😭😭😭
@@michaelhenderson4767 just watch the video...??
@@michaelhenderson4767 get a knife and make an inch deep cut in your hamstrings. İt works!
Hello, that should be ".. how much it feels like cheating". 👍
Only a fool learns from his own mistakes, A wise man learn from mistakes of others
This actually works. No joke. And not just splits but oversplits too. I did one set and got ~5 inches further on my bad side oversplit COMFORTABLY!!! (It might not improve that fast for everyone, I’m already quite flexible, but it certainly works!!!) I’m very impressed by this, I wish I knew it sooner. Thank you
5:52 How to do a contract relax technique in front splits. (6 secs. contract then relax.)
7:46 How to do a contract-relax technique in middle splits.
Thanks for the information!
The tilt of the knees toward the ground for the middle split during the contract phase worked immediately for me. I've been struggling with a months-old pulled adductor that would not let me start to lengthen it again. Tilted my knees for the contract phase and instantly loosened up. Thank you!
3:30 is actually mindblowing, considering i finally understood from one of your other vids that when stretching hamstring you feel that "pain"/discomfort isn't actually that but your nervous system telling you to stop and I've already gotten over that mental hurdle but the way i did this and it immediately worked and i saw an improvement
Thank you very much for your post. My journey to becoming flexible again started last fall with several different stretches. It was not until I saw (and began using) your previous video with the Anderson method did I make progress. Also, what I could not do in 4 months I was able to accomplish in 2 weeks (almost a full split). Now I can almost do a full spit--but as you mentioned--neural reflexes are what I challenged with. Cannot wait to start up stretching ^_____^ this has undoubtably help me with stiffness and back pain. THANK YOU!!
I saw this video in my recommendations and clicked on it out of curiosity. I'm someone who has to stretch everyday for weeks to touch my toes. I just used this method and, with 2 sets, could touch my toes. Insane. Thanks so much!
This is the most clear description of this technique I have heard. Very helpful.
Omg .... This legit worked. I was at 2 yoga blocks from the floor. After doing this trick once
.. and at 1.5 (1 yoga block and a thin pillow). I cant lie it's really intense stretching your muscle back the other way but omg ... Ive literally been working on my splits for years and never got that much improvement in a few minutes. Thank you!!!!
Really nice tips for PNF. I never developed passive or active splits, front or side. I used Anderson book off and on for a few years with my martial arts training and got strong within my range of motion but never got significant improvements after the first couple of months and pushing the stretch got me torn groin muscles. Permanent low kicker. A combination of poor hip rotation and improved leg position while doing the pnf exercises and a little periodization may very well have got me significantly further. It's a shame I didn't have someone to point this out to to me 25 years ago. Most of my instructors had a lot of natural talent so they probably never knew to point out what I was doing wrong.
I came across this video yesterday and today I applied the techniques to my regular stretches during my post workout stretch, did legs, and oh boy did they work. I had lost most of my flexibility when the pandemic hit, not being active as I was before. I couldn't do full split but could get pretty close. Applying your techniques, not only did I get to just about where I was pre pandemic, I got there with better form and with just a single stretch session. Simply amazing! I'm excited for the future!
👏🥳! thanks for sharing your experience
found this video on day 1 of trying to do the splits, massive 1 hour progress. brilliant technique esp. if you combine with proper hard core bracing.
Excellent and very thoughtful! I’ve used some of these techniques for many years with clients and I appreciate so much the suggestion for front and middle splits!!
Thank you so much. I didn't even know that there was a phenomenon called stretch reflex, now I can read and research on it, and follow your advice. I actually saw immediate effects when bending down to both knees in sitting position, and I'll keep trying it in my routine. Thank you again for your hard work and very well researched content.
I’m very happy to see that you found it helpful and that you’ll incorporate it in your program. Go for a it!
Thank you. - exactly the info I needed right now
Having someone forcibly pushdown while you’re stretching is extremely bad for your joints don’t do it.
Great stuff, Yiannis. Just found my project for the rest of the summer. Cool to see how your videos get better and better. I'd maybe timestamp the so it's easier to get back to specific parts of the video. Really useful!
Thank you for the tips and the support! I'll put the timestamps now. I'd love to see your feedback after doing this method for a while
65 year old dude here still thinking that one day I will be able to do the splits or do leg raises at a right angle without having to bend my knees😊
Truth be told, I am miles away from this happening but just even trying a bit more each day and doing my Pilates program helping a bit.
Great info in either case!
You can do it
Keep going mate!
You’re awesome ! Keep going :) it’s so nice to see people try and try! My grandma and parents don’t even wanna try bc “I’m too old” and “why bother” honestly, because it’s fun and because it’s for your comforts and health!! I would do this till the day I die ! People always think it’s bc of my modeling but honestly I’ve been working out way before that and prolly will long after ❤
Cheers 👍 I'm giving it a go at 60+, no harm in trying?
I think 😅
@@OO_sunflower_OOaren't you awesome 👍 I'm a Grandma but my inner child never left 😅, and the grandkids love it! Hinting to the kid's for virtual reality glasses for b'day 🤞
I think a Yoga teacher I had (maybe unonsciously or not knowing those are the scientific terms) taught us something similar. He told us to go to our limit, take a deep deep breath, and then stretch more while exhaling slowly, and it always worked. I wasn't able to reach my toes for years, and did it that same class.
Hey Yannis that's a great video and pretty well given. I just wanted to say that if you close your eyes and breath slowly in while contracting, and slowly out while relaxing, it helps you focus on what the muscle you're trying to stretch is doing and how your nervous system is reacting. By slow I mean as slow as one feels comfortable enough without having to actually think about it, you know. But this usually comes naturally when someone practices stretching long enough so it's not like I'm adding something smart or anything don't take it that way, just wanted to share this thought
you radiate health
this combo of brightness + calmness is rare to come across
definitely following your advice on this!
I cant believe how well this worked! Thank you!!
Thank you. I have been trying your routine for hamstrings and its really helping! As much as I love Ben Patrick's ideas (kotg), the elephant walks I did, did'nt really help my hamstring flexibility that much. I feel your method is great. Doing the front split itself and then these other exercises too.
I’m glad you found this helpful keep it up!
That's so interesting, i was in taekwondo for a while and the teacher used this exact technique with 6 seconds contractions. Nice to see that it's scientifically backed up! I'll start trying it at home.
Very interesting I will definitely add these tips to my yoga and Pilates routine. I practice yin and vinyasa and we did a supported splits yesterday that we very helpful, I think the reps are important but the brain signals safety with yin yoga and allows a relaxed breathing into difficult postures. Breathing and relaxing are also key for beneficial muscle stretching.
64 years young I practice everyday but love to get technique and insight from lots of sources.
Go with the flow :)
Oh geez! Neural reflexes! I always thought of the tightness of the muscles!
Every scientific method needs finding the real cause of the problem, and I was astonished by your logic!
Love you so much, sir! Your video did make me more happy than I expected!
I glad to hear that, thanks for the support!
My partner worked as a 1 on 1 PNF stretcher at a company that just did assisted PNF. Since hearing about it and trying it, i cant believe its not mainstream. As everyone in the comments are showing, its instant releif and results that can be applied anywhere in the body. I still havent figured out how to activate the right muscles by myself so that adductor tip was awesome! Keep teaching people how to PNF themselves its so good to see 🙏
ITS REALLL, I TRIED IT AFTER I WATCH IT, AND IT WORK, THANK YOU SO MUCH, ITS VERY HELP FOR ME TO DOING TAEKWONDO!!!
You won my heart with science-based. Love your video!
Been waiting too long for this. Thank you man!
😎
I just purchased the Side Split 1.0. I can't wait to see where I am 6 weeks from now
This actually makes sense...and i felt it too during my practice... thanks a lot..
The video I was looking for! Thank you so much! 🙏🏽
Trying it. I LOVE science based technique, thank you!
going to give this a go tomorrow. I've been trying to get my side and front splits for like 3 years now. At one point i did 90 days of 30 minute stretching sets with a rest day once every 5 days. Ive done 30 days on and off for years and been stuck about 1 yoga block from the floor FOREVER. Im on my rest day today but tomorrow we will apply these techniques and i hope it brings me to the floor so i can finally add it to my performances and handstands.
Thank you. I’ve been trying to do the front split for over a month now, with little change.
I’m trying to do it, because it can help fix anterior pelvic tilt.
I will try this out! I think I was doing this method naturally when I was in my teens, and I was quite flexible. Now that I am 50, I lack flexibility and have been trying to stretch the brute force way. That changes today.
Same here, now I'm 45. I'm following some ballet routine and I could recover approx. a half of my former flexibility, but I will try this for sure. I tried some months ago by brute force as well 😅😅, but I just ended up with painful ligaments all day, every day 😢, and that only delayed my progress, so I finally understood that 45 is not the same as 15 😖😬. Hope this tutorial helps us to make faster progress.
I love this work out! Thank you Cee!!
Your accent is so dreamy. Thanks for the info, I was questioning this 20 years ago. My movement teacher said it was sudo science.
thank you so much for the advice yiannis!!! 🤩🤩🤩you have such a nice channel. i am trying to do the split for years now and it never worked. i will now try your methods. 😍
thank you so much. I really appreciate all the effors put into making this clear concise video
I've been watching some videos on this, and I see some other people recommending similar exercises, but none of them explained the mechanism.
Thanks for actually breaking down everything in so clearly with evidence.
Wow thank you so much for sharing your knowledge- so clearly explained and well supported!
I was randomly watching videos and this popped up. It played in the background and when you started talking I was like HE IS GREEK 1000% Clicked to verify. Greetings from Thessaloniki 🔥
Love this, I can't wait to try this. Thank you
Yessss ,i'm so close for both splits in just one month🎉🎉🎉
This even just worked for tight/stiff neck ive been struggling with the last week. Freaking amazing
I just bent over and managed to touch the floor whilst keeping legs straight, literally for the first time ever (or at least the first time since preteen years), and it took me less than one minute. Straight up magic, lol.
At this point, I just have to thank you from my heart. I am honored you provide this knowledge to the people share it and it's all for free. All I can do for you is giving you a like and a subscribtion and I'll probably check out your other stuff. I appreciate your work! I'll also consider getting your side split 1.0. ;)
Thank you so much for this comment! I appreciate your kind words my friend! I’ll keep doing my best on this channel 😃
You are GREAT with your explanation!!! Thank you!!!
I am working on it ,so grateful that I came across your channel 💪💪
I have been doing this unconsious of thhat it was a scientific method. Explains why my results have been much better lately
Great stuff. I knew how to do this as a Personal Trainer but never knew I could do it myself. Thanks for your knowledge!
The difference between knowing and doing.
IT REALLY WORKS . Like just focus your mind on what he says and try it when you shake it’s like it allows you to relax the muscles and go further
Learned about this a while ago, happy to find this video so i can share the technique with others easier!
Loved how Yiannis explained this and way more watching him do it 🤸♂️
Thanks for this. I'm on a journey to do the splits and thought it would take me years. This video is a game changer!
How is it going?
@@ael5157 I can get low enough to sit on a flat yoga block. It's slow going, but I'm working on it every day.
awesome video! So much knowledge on stretching that can be applied easily!
I've been trying to get the last few inches on my front splits for almost a year now. I'll be switching to this method now to see how it goes!
Make sure to give us feedback of how it went afterwards!
what happened???
@@Emma01louise My leg was injured for a while so i haven't been able to see or continue my progress, but it seemed to have been working well. It was just very hard to do.
@@Javii1 late reply to this but I hope your healing progress has been well! I hope you can continue your journey soon.
@@who5789 Thank you! I am fully healed and back to stretching
I read the comments before trying or watching the videos...very glowing comments... excited to see 4 myself...
Excellent information! Thank you for sharing.
It's fun to find videos after some time and find some confirmation on the methods Ive been doing are correct and are some magic tricks. Then Im glad my body tells me best what to do, to contract, relax and do some slight time pulses on my muscles to have them stretched properly. Thanks!
Damn this really works, I went from being around 1.5 feet away from middle splits to 7 inches with just one try.
Made significant progress tonight using this exact method then afterwards saw this video😅
Wanted to add that I find Paul Zaichik's idea of ELC (Elastic Length conditioning) persuasive because you need to "condition" your body to accept any newly unlocked flexibility. I wasted a lot of time going up and down in progress before hearing this but it made sense to me
Final point, 2 stretching tips: don't waste time doing exercises that feel like stretching but don't earn you a split and/ or injure your hands and instead focus on practicing splits against gravity using hand assistance from chair/paralettes/etc. Use the method shown in the video but also really work through different ranges of motion/body angles. Tense the muscles at different depths and hold to stimulate strength. You're not just stretching, you're conditioning the body to accept that it is flexible but also commensurately strong at various novel body positions.
OK I'm going to start this today, and in a month if I'm honestly consistent and I have good progress, I'll buy workout plans/app/whatever you have for life. Stay tuned. Goal is set for April 19 for front split, as that most pertains to me as an amateur climber.
I almost closed this video as I thought I already knew everything you talked about. Your last hint with bending the knee was the most valuable information here and I convinced me into liking this. I would love to see a science based look at the importance of neuro glides. Maybe you can do one? :)
You're right Daniel, this is the most important hint in being able to smash your testicles into the ground! I've never been able to injury myself in such a pleasurable way before thanks to that stupid reflex! But not anymore, my nuts are doomed!
@@bonaface if you wanna’ do splits like van Damme you must pay the price 😉
I started practicing as I while watching the video and it seems to work instantly. I mean, I progressed more than I ever had before.
Yo bro this is like magic trick! I tried this and BOOOOM whatttttt I improved really fast!
Ive done probably 4-5 different programs to get the splits. The first one used this technique but not with bending the knee. It really made a difference. The other program i use had a lot of really really good points and mechanics in it but for the middle split i still was so far away. I think this technique will help. Just got your middle spljt tutorial. Just tried technique for my front left and was able to get by butt all the way to the floor. Usually get close but it's really hard to get the lasy few degrees. This got me there much faster. Hope same works for right and for the middle esp.middle where my range is really bad..
Going to implement immediately. Excellent work sir.
Nice Dennis! Go for it!
This was so well organized 👏👏👏
I thought I’d be able to crack a joke but ur science won me over
Really stellar stuff, I appreciate this!
Wow. With your method, first attempt I'm really really close. Thank you very very very much !
I love science based content, congrats
Contract and then relax whatever muscle you’re stretching at the time. That’s what I took away from this without all the scientific words. And I got immediate results. Not big results. But definitely a noticeable change.
Omg! I haven’t been able to even do a half split for about two years due to a herniated disc in my back. My muscles are so tight I dream about stretching them all the way out. So I was looking for inspiration and found this. I felt like if I could at least do a half split and put my head down like I used to I might get some relief. Well I just tried this technique and holy cow! I did it! It felt so good. I am gonna keep doing each side for a couple of days then go for the “big one”!
Wow this is magic! Tried this trick in all three positions and could down get much further. Thank you so much for sharing.
Yeaaah! Thanks for sharing your experience
This is awesome and easy to use! Thank you very much for sharing your experience.
You’re welcome Benjamin I appreciate your support
Wow, this guy is a genius compared to so many different doctors I've been to. Great research- keep it up
🙏🙏🙏
Omg I m a Japanese jazz dancer and been struggling with the last 10 cm~ to the floor with splits, then I did this routine, relax and contract, then my splits improved immediately like it almost reaches on the floor, just with ONE session (4 sets)!!!!!
I keep doing this!!!!
I’m really happy to read this! Keep working in the same way and gradually increase both the sets and repetitions per set. I’d appreciate it if you share the video with your fellow dancers, we need to get the word out! 💪🙏
@@YiannisChristoulas I wanna ask one more thing-- I still feel pain after doing splits stretch, like the next day, but should I do the stretch everyday ignoring pain? or Should I wait til the pain heal? It takes several days to heal the pain
@@mahja Lower the intensity for the first weeks and train only when you are recovered. Not in pain! Overtime you'll adapt, recover faster and be able to train up to 3 times per week with those methods.
Well, as a update, now I only can do contract and release stretch twice a week, caz i soon get pain in my hamstring next day, takes a few days to recover from the pain.
So, is it helpful to cool my hamstring with ices, then warm? Is it make pain recovery faster?
And no massage when painful?
Or basically I shouldn't do too strong stretch with pains? I always put my power on it, always tend to "over stretch" since i feel like i want to make my legs more flexible asap
@@mahja
Masage is good. Foam roller is good.
Cold helps with recovery, but hurts adaptation. So if you are competing and need to perform another time, then cold is good. But if you are training and want to grow/develop, then cold is not good.
The pain itself has nothing to do with the efficiency of training. So "no pain, no gain" is a lie, especially when morphed into "every pain means gains".
Have to learn to distingush between normal soreness and abnornal pain. Soreness can be fine, especially when you are just starting doing new stuff and the body has not adapted yet to that specific type of stress. After training for some time, even soreness should not happen very often. If it does, then it means that you are training too hard. This "always give 100%" will eventually lead to real pain and injuries. Be careful.
This is one of many techniques used in Osteopathic manipulation medicine, an extra tool that DO physicians in the US are trained with. So the science checks out, pretty smart application!
Thank you for the explanation and sharing the tips!
I will do these in my stretching and hope i will see improvement soon!
Do you also have any tips for stretching and increasing the range of motion for the upper and lower back?
Thanks for the support, I’m glad that you find this helpful! The spine is more complex and yes there are many ways to work on it. Hope to make time for a video like this in the future too
This is super great reference. Quick question. In the past I believe the Antagonist contraction relax method you mention at the end was the most effective for me. Is it better/comparable to the Contract relax you're presenting here?
Thank you!!! This was great :)
Very interesting. It totally makes sense. I will try this method today.
Bro I think you finally just made me flexible, touched my toes for the first time thank you!!
In medicine this is called Muscle Energy; in PT, this is called PNF stretching. It's all post-isometric relaxation.
Thank you for saving me from being disappointed in yet annother exercise program. And saving me $$$.
Ευχαριστώ πολύ!
Thank you for sharing this, I received similar advice by someone I trust and I look forward to putting it into practice!
Mate, you Broke the Game
wow i tried with the front split and that tension really goes away, Thank you i have always struggle to get the split
I wasn't expecting this to actually make a tangible difference on the first try, but it did and it was pretty noticeable
That's fascinating, I wonder how much I'll improve in a month!
This is a magic trick!!!!! Thank you !!!
This is a real life body hack honestly. I’ve been doing martial arts for the better part of a year and a half while ruthlessly stretching. I still look like a rookie but with this technique I’ve gone lower than I’ve ever gone before in the first set using this method.
Omg I did the abductor stretch toward the end and I heard and felt a popping sensation. It felt soooo good doing it. I can’t wait to see the results
Thanks for these tricks, gonna try them out 🙏
Absolutely awesome video!