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: https://yiannischristoulas.teachable.com/p/my-downloadable-16290 -------------------------------------------------------------------------------------------------------------------------------------------------------------- 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... -------------------------------------------------------------------------------------------------------------------------------------------------------------- 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