@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?

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?

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!

Thank you!!!

Thank you Mikal! I appreciate your support!

Yes, this is essential! I’m glad you noticed it!

Yes it makes sense. And you’ll see the most results by training at the end of your passive range.

Thanks! Go for it, you’ll be amazed by the results

@@YiannisChristoulas 😸👍

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“?

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?

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!

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

Yes this sounds reasonable. I will include an overhead exercise on the next flexibility video!

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! Yes if it is requested in many comments I will!

Yes that be helpful and long as a video. Maybe I should do a live about this

Awesome, can you show us any video, blog post, article or anything that presents this method. Since it’s so old there must be a lot things to see about it

@@YiannisChristoulas I read and used Stretching Scientifically by Thomas Kurz and worked from there to fit into lessons. Good to see Isometric stretching being put out there by yourself as it works really well.

@@marcstupples8271 Thomas Kurz only mentions isometric contraction on active range, aka CAR, and PNF. I think you should read the book again. If you find any isometrics on passive range, CPR, let me know the page, so I can check it too.

@@YiannisChristoulas So do you honestly believe that until passive range was mentioned that no one didxIsometrics in that range and only in active? I think it would be wrong to think that. Sticking a badge on a thing doesn't mean at had not been used. It just meand someone thought to give it a name. Thats why I said iy is goof what you are doing.

@@marcstupples8271 If someone doesn’t understand the extraordinary difference that a contraction has on active vs passive range, they really don’t know much about modern flexibility training. These two are completely different so not making the effort to distinct them say a lot. In any case, I asked for proof of your claim that this method existed and you first mentioned a book that doesn’t include this method and now say that people were probably using it but no one ever wrote or talked about it. So let me ask again, do you have any proof to back your claim that this method existed 20 years ago? Coaches and instructors rush to give their names on an exercise if they think it’s a good variation, you really think that no one would talk or write about this method if they were doing it? Training on your passive range is something completely different than doing isometrics on your active range, simply because it’s a range that you don’t have access yet. In my workshops fitness professionals struggle to understand even how to activate their muscles on these ranges. I think if you understand the concept better you’ll see that it’s something completely different to isometrics and PNF.

Thank you! You learnd PNF from your martial coach and you can read how those differ in the rest of the comments I responded.

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 ??

Yes it makes sense. When I present selectively all the methods that I use I’ll make a video for all together. There I’ll do exactly how the one differs from the other one

The video that is coming up this Sunday is exactly on what you asked for. Let me know your thought on it

Hi Joe 🙂 I agree there is no such thing as instant flexibility. However, if out of 20 methods one needs the less time to achieve results, then wouldn’t you agree that this is “the fast way to get flexible”? In addition different bodies need different time spans to see results. Some are naturally flexible and can almost do the front split without training at all. They can then do the full split within one or two months. Haven’t you seen such people in your life? Overall, I think that hard work is essential to achieve results for most people. However this doesn’t mean that there is a fast and a slow way to see results. Or better, a hard or a harder way to get the same result

Thank you soooooo much! I'm gla to see that they make a difference. I spend a lot of time on them.

Thank you Denis I appreciate it! I’ll definitely do a video for the front split!

Let’s go 💪!

Go for it sir! You’ll be amazed by the results 💪

It’s true!

Thanks Jennifer! It’s definitely on the list 👌

Thank you so much! I really appreciate this comment and your support!

Thank you Liz! I’ll probably will in all the exercises but not on back bends… I’m not a fun of them 🙄

I appreciate your comment, this video will come ! Many people asked for it so now I’ve no choice but doing it 😎

Thank you! I appreciate it a lot!

Will do 💪

Hi friend! It’s better to start with two sessions per week. If you see that you recover well (not much soreness) you can go up to 3 sessions per week

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

Hahaha will do more! Thank you!

I’m glad to see that you like this! Thanks for the support 🙏 The Front Split program is the next to come

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

I’m glad to hear that you found this helpful! Go ahead and try it out you’ll be amazed by the results 💪

That would be useful for many. I have many things to cover on strength but I’ll probably include a video on protein. Thanks for the idea

Thank you I will! One of my next flexibility videos will include all these exercises

@@YiannisChristoulas that is soooo lovely!!! Thank you so much!!!

Thank you Hassan!

Thank you James! I appreciate it!

😂

Will do 😁

😂

My friend you confuse this method with PNF Contract Relax, and I have given detailed response on that in other comments. However if you insist that this is note new please show me an article, video or any presentation that shows this method before this video

@@YiannisChristoulas I simply mention that this method isn't new to me. I've actually used this for years. I don't think the information you brought was new, but it does clarify information and bring more detail to the masses about strengthening passive positions with the agonist muscles. Believe it or not I learned this from fitness athlete Jujimufu's Legendary Flexibility book. He doesn't break this method down like your detail, but its the exact same goal. Which is increasing strength in the stretched positions. The difference was his set and rep lengths. After a certain time I added weight to my active holds and then increase time in passive hold. Again I really respect your video for bringing this information to the masses. Its really valuable and I do agree this method is great.

@@YiannisChristoulas I think the way you break it down in more detail than how I learned it is awesome! Having target ranges is safer for people to try. And your explanation brings newer depth. Contractive isometric positions bring great blood flow and even help with the "comfortablility" in the passive ranges.

@@OSeanSanO I’ve read every book on Flexibility including Jujimufus Guide. His technique is the second method I presented here, the Contraction Active Range which I didn’t claim to be new. He instructs strengthening the body on active range and slowly progress which is the common method I used as a comparison in my initial example on the video. However I understand how this two can be confusing

hahahah thank you friend! I hope this too.

EMS is another trend. A shiny object. It is only for people that don't understand how exercise science works. Don't do it.

I’m glad you found it helpful! I’ll do a video presenting how to apply this on the hamstrings. 💪

Thank you friend!

You’re welcome! I appreciate it

Thank you Elias! I appreciate it

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.

🙏

Thanks man! I appreciate it a lot 😎

Thanks Patrick! Will do 💪

You're welcome :) !

😁🙏

Well... my fellow sports scientist, you clearly don'r understand how PNF works and you failed to understand how C-PR works too. Even more you wrote a comment criticizing me over things that you don't understand. Let's see if you can understand the following: First, since PNF is just signaling, the latest science on PNF suggests that 6 second contractions of 70% to 50% are enough to stimulate the nervous system and get the benefit from this method. In your degree of science, did you learn that 6 second isometric contractions at 70% or less intensity can produce strength adaptations. I don't think so. So PNF doesn't lead to strength adaptations healthy individuals. The PNF is completely different than the C-PR in purpose/mechanism, intensity, duration and repetitions. I don't know how many more differences should have been there for a sports scientist notice. The aim of PNF Contract Relax method 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 3-4 reps, of 6” contractions of only 70% intensity or less, and then 6” relaxation where you take the advantage of the deactivation of stretch reflex and go lower. 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. Recap: PNF CR: 3-4 reps per set, alternate between 6” contraction and 6” relaxation, and contraction intensity equal or less than 70%. Purpose = Acute Stretch Reflex Deactivation Contract Passive Range: sets of continuous contractions for 15-45”, with 80% intensity or more. Purpose = Strength P.S.: If you really are a sports scientist you should have seen the value on this channel and the effort a make to provide quality information contrary to all the bs that is out there. As a professional you'll find here video reviews of literature that took me months to study and you can do that for free. For this reason I expect from you comments that start a conversation rather than spart@ss lines that "basically'' call me either a lier or uneducated on atopic that I claim to be an expert. I expect both an apology for your comment and a thank you for the free lesson I just gave you.

@@YiannisChristoulas I really appreciate this detailed response.

Wow, that’s an ego that needs no stretching.