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!
@YiannisChristoulas Жыл бұрын
@tittlemouse92 I really appreciate your support! I’ll keep doing my best in this channel!
@johnandrew721 Жыл бұрын
Can you do a video on Pashchimottanasana (forward bend; head/chest to knees while sitting)?
@YiannisChristoulas Жыл бұрын
@@johnandrew721 yes it will be included in my next flexibility video 👌
@johnandrew721 Жыл бұрын
@@YiannisChristoulas I'll be waiting for it
@teegees Жыл бұрын
This method seems so counterintuitive! Very curious to try it out. Do you really think it works?
@jamesmunroe6558 Жыл бұрын
As you requested at 4:03, I would love to see videos on how to perform the same agonist contractions for other stretches such as front split, pancake, pike, etc.
@YiannisChristoulas Жыл бұрын
Will do James!
@Troejg1 Жыл бұрын
@@YiannisChristoulas Would love to see more practical examples of the pan cake stretch, really struggling to feel this correctly.
@Syrin23 Жыл бұрын
EVERYONE has tight hasmstrings. I would like to see that
@dudleydooright5 ай бұрын
@@YiannisChristoulas Got one of these for the pancake?
@inky-sama8965 Жыл бұрын
Thank you for the information, i am sure many of us would be interested to see a video on how to use this strategy in various positions!
@YiannisChristoulas Жыл бұрын
Thank you! Will do then a video on how to apply this method in various positions 💪
@nathalieheath5693 Жыл бұрын
@@YiannisChristoulas awesome!
@thoughfullylost6241 Жыл бұрын
Please do 1st video of yours I've seen will subscribe and watch more
@TheSchneeeewitttchen Жыл бұрын
@@YiannisChristoulasoh yes! Please do a backbend/ needle scale/ chest stand video ❤
@bradford56815 ай бұрын
@@YiannisChristoulasWhere could I find a video on how to do this method for the lower back and shoulders? Thank you!
@petterhoel Жыл бұрын
More of this please. Hamstrings, hips and shoulders/chest would be awesome 😊
@milly2459 Жыл бұрын
Everything about this video is perfect. Cut perfectly, description is so near., material is divided into easy to follow parts. Love it.
@YiannisChristoulas Жыл бұрын
Thank you!!!
@mikal426 Жыл бұрын
Your videos are so insanely well made and insightful, thank you very much for your efforts!
@YiannisChristoulas Жыл бұрын
Thank you Mikal! I appreciate your support!
@That_Guy_Outside Жыл бұрын
Definitely more videos on passive range exercises. Start with hips (adductors, etc) and ankle dorsiflexion!
@andrewsarasin2654 Жыл бұрын
Please more of these! I'm a goalie in ice hockey and still am struggling with the splits. I actually focus more on simple stretches like straddle until this week I'm giving it a other shot. I was having pain in my left hip using a different method, front splits as well. I was supper discouraged and felt like it's going to be impossible. I realized it's a myth to have to force the stretch down. I am even a personal trainer and highly trained massage therapist in Canada. I really hope you keep posting more videos and maybe make a DVD set or book/ebook. Wish me luck.
@penguinista Жыл бұрын
So glad to see you recommending gradual progress and starting small as well as the specific numbers to help people avoid going too fast and hurting themselves. We are all conditioned by our instant gratification culture to expect things to be immediate. Being patient is hard.
@YiannisChristoulas Жыл бұрын
Yes, this is essential! I’m glad you noticed it!
@michaelspyt6766 Жыл бұрын
I’ve been doing the exercise for the contract active range for days now and I already improved a lot
@glenrisk5234 Жыл бұрын
This makes sense. I spent a couple of years trying to increase my flexibility in several areas and I was also doing time under tension training with some exercises. I was surprised to realize I had gained much better flexibility in both active and passive terms where I had been doing TUTT as well as stretching. It was quite a dramatic improvement in terms of physical functionality.
@YiannisChristoulas Жыл бұрын
Yes it makes sense. And you’ll see the most results by training at the end of your passive range.
@NickvonZ Жыл бұрын
This is certainly something I never heard of, even in more than 30 years of martial arts. I am not naturally flexible yet "have" to be super flexible. I am going to give this a go, for sure! Thanks!
@YiannisChristoulas Жыл бұрын
Thanks! Go for it, you’ll be amazed by the results
@NickvonZ Жыл бұрын
@@YiannisChristoulas 😸👍
@Jona Жыл бұрын
Wow never heard of that! Makes sense … Could you please do 3 full body follow along videos for the 3 different stages? (Passive static, contract active range & contract passive range) Maybe between 25 and 45 minutes long each? So I‘d watch and do it every other evening, first step 1 for some weeks, then step 2 and then step 3… Would be awesome. And I think your channel would benefit from views & watchtime because of us waching the same video over and over again too 😉 Thanks!
@EdwardsNH Жыл бұрын
This is not a "New" method. It's been around for at least 30 years. That's when I first saw it
@Jona Жыл бұрын
@@EdwardsNH cool for you ^^
@YiannisChristoulas Жыл бұрын
@@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.
@YiannisChristoulas Жыл бұрын
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.
@TheSchneeeewitttchen Жыл бұрын
Is this method called „hyperbolic stretching“?
@richardg6303 Жыл бұрын
great video man. there are a million videos on how to bench or squat but nothing as good as this for stretching / flexibility. Please keep making content.
@YiannisChristoulas Жыл бұрын
Thank you Richard! I promise I will! 🤝
@fake10hourentertainment174 ай бұрын
@@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?
@markwinckley6374 Жыл бұрын
Yea Yiannas! Thank you. I will try this. Your relax and then contract method really worked for me in only a few sessions. I can now finally touch my toes!!! After all these years (I’m 25). The knees over toes elephant walks were great for bulletproofing but not for flexibility. Your content has been a game changer. The neural response makes so much sense, its like a protection feature/defence mechanics we have. I forget about neural stuff when thinking about ligaments, fibres, tendons etc. Maybe I will dunk a basketball one day or at least be close. Bless you 🙏PS would be great to see a pancake video at some point as i’m the worst at those (but its ok i’m working on my front split for now).
@YiannisChristoulas Жыл бұрын
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!
@adhocrandom Жыл бұрын
Thanks. This is excellent. I would really appreciate a video showing how this would apply to other stretches like; hamstrings, hip flexors, calf muscles and especially hip opening stretches like frog pose etc.
@YiannisChristoulas Жыл бұрын
Thank you! There are so many comments that ask for it so yes I’ll definitely do it 😁
@Clemsnman Жыл бұрын
Hamstrings and calves, please.
@fitat4224 Жыл бұрын
@@YiannisChristoulasalso for shoulder flexibility for handstands and back for bridge please
@mikejadwin1304 Жыл бұрын
Please show a video on how to do this for arm overhead mobility (desk job has really rounded out my shoulders and I have very low strength in this direction compared to other muscles)
@YiannisChristoulas Жыл бұрын
Yes this sounds reasonable. I will include an overhead exercise on the next flexibility video!
@Kaasbaas045 Жыл бұрын
Wtf! Have been laying off kickboxing for 5 years because of injury, ever since i stopped i got stiffer and stiffer. And i really want to go at it again, this helped immediately!!! WOW i owe you man big thanks im going to keep at this!
@hafizbilalahmed21 Жыл бұрын
So useful! Also make a video on CRAC.
@YiannisChristoulas Жыл бұрын
Ok, if this comment gets 5 likes I’ll do it 😎
@hafizbilalahmed21 Жыл бұрын
@@YiannisChristoulas 5 👍🏻, hope the video is coming soon. ☺️
@YiannisChristoulas Жыл бұрын
@@hafizbilalahmed21 Hahaha, it will come, I promise
@TylerLQuinn Жыл бұрын
This is brilliant! Can you do a video on how to use this technique on other stretches such as the front splits, etc.
@YiannisChristoulas Жыл бұрын
Thank you! Yes if it is requested in many comments I will!
@peterallely5417 Жыл бұрын
I would love to see a video for people with really bad flexibility, going through a routine of various stretches targeting common problem areas.
@YiannisChristoulas Жыл бұрын
Yes that be helpful and long as a video. Maybe I should do a live about this
@AdamStott-th1ne6 ай бұрын
Hey Yiannis great video thanks 🙏🏻 Can we have a video using this method for forward bend / hamstring stretch please 🤩
@marcstupples8271 Жыл бұрын
I was teaching my students this type of stretching twenty years ago. This type of Isometric stretching has been arouns for years.
@YiannisChristoulas Жыл бұрын
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
@marcstupples8271 Жыл бұрын
@@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.
@YiannisChristoulas Жыл бұрын
@@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.
@marcstupples8271 Жыл бұрын
@@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.
@YiannisChristoulas Жыл бұрын
@@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.
@jamesjpak Жыл бұрын
i learned this from one of my martial arts instructors more than a decade ago - but without the detailed explanation. Great advice here. Thank you very much
@YiannisChristoulas Жыл бұрын
Thank you! You learnd PNF from your martial coach and you can read how those differ in the rest of the comments I responded.
@dove509410 ай бұрын
4:14 Contraction Passive Range 5:44 Contraction Active Range
@andreaseconomougr Жыл бұрын
Could you create follow along routines including the stretches you present? Otherwise great work Yiannis -I really enjoy your research based channel!
@YiannisChristoulas Жыл бұрын
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”?
@Sul516 Жыл бұрын
@@YiannisChristoulas ??
@noone-ld7pt Жыл бұрын
Hey, I notice that a lot of people are asking about the difference between this an PNF, maybe that could be another video? And I'd also love examples for other exercises!
@YiannisChristoulas Жыл бұрын
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
@YiannisChristoulas Жыл бұрын
The video that is coming up this Sunday is exactly on what you asked for. Let me know your thought on it
@joebruno1380 Жыл бұрын
I'm 70 years old and I've been working out at the dojo for many years. There's no such thing as fast or instant flexibility. It took me many years of hard training. Now that I'm a senior it's even harder to remain flexible. To be good at anything it takes countless hours
@YiannisChristoulas Жыл бұрын
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
@jme7474 Жыл бұрын
Matt Furey explained this technique 30 years ago in his Combat Conditioning program. He learned by watching Chinese acrobats train.
@real_michael Жыл бұрын
Damn you explained that really well. Those visuals really made it clear.
@YiannisChristoulas Жыл бұрын
Thank you soooooo much! I'm gla to see that they make a difference. I spend a lot of time on them.
@zaneluttrell1728 Жыл бұрын
If you came out with a program applying this system for full body flexibility I would 200% buy it
@MorganaProOne Жыл бұрын
Great content, insanely insightful! I would be very interested in discussing the front splits and also back flexibility (with regards to acrobatics) with this method.
@YiannisChristoulas Жыл бұрын
Thank you Denis I appreciate it! I’ll definitely do a video for the front split!
@gyakuto7775 Жыл бұрын
I’ve bought your programme and I’m looking forward to starting it over the boring Christmas period!
@YiannisChristoulas Жыл бұрын
Let’s go 💪!
@corinnemusicofficial189511 ай бұрын
I am a 55 year old third degree black belt. Been trying for long to increase wide splits. I am working your method. I won't stop until I get it. Help!!!
@szymonnikodem8597 Жыл бұрын
Thank you for great video. You mentioned that in CAR and CPR methods it is recommended to progress by changing trening variables like session/week, sets/session, contraction duration time, rest duration. Could you suggest how to progress: 1. session/week. From what valu to what value? 2. sets/session. From what valu to what value? 3. contraction duration time. From what valu to what value? 4. rest duration. From what valu to what value? Should I decrease rest duration in order to progress?
@casey4221 Жыл бұрын
he is so attractive omg and thanks for the info!! i used to be a gymnast growing up but it's been a decade and i lost my middle and front splits. i hope i can get them back! ty!
@virtuaq Жыл бұрын
It sounds complicated but if you think about and from my limited experience......... I say he is right 👍🏼
@clubkozak Жыл бұрын
Great stuff! How many days a week would you do this? Thank you.
@robertbrenner610 Жыл бұрын
not new - we stretched this way in Tae Kwando class back in the early 80's and there was a book that came out about a decade later called Dynamic Stretching from the legendary abs company
@Alice-es2rs Жыл бұрын
I love your videos! Yes, I would like to see a video with The NEW Groundbreaking Method, specifically for Stretching the Hamstrings.
@delangel22 Жыл бұрын
Great Videos, I am a 55 year old male who enjoys Muay Thai for exercise and am needing something to help get my kicks higher. This makes sense.
@YiannisChristoulas Жыл бұрын
Go for it sir! You’ll be amazed by the results 💪
@okdokie278 Жыл бұрын
This looks super interesting! It makes a lot of intuitive sense. One question: Is there any research-based evidence you might have found that might directly support this training method over others?
@MichaelVash7886 Жыл бұрын
Two things I'm working on that would be helpful to see you address somehow: One being able to have my shins on the floor and have my butt resting against my heels. I feel pressure in one knee if I try to get all the way down. Two, being able to invert in BJJ. Will be trying the thing for side splits. I am somewhat close so just need to give this a shot.
@user-eu8or3fb8l5 ай бұрын
You're amazing, congratulations for the effort, and thank you very much! The only extra information I would like in this specific video is how is how is this method combined with other trainning methods that someone uses. For example, resistance training on the same muscle groups on the same day, the following day, or the day before. Thanks again!
@agookchild Жыл бұрын
in massage therapy, we say most muscle tension is neurological. I had a familiar feeling toward flexibility. Thank you for showing this
@YiannisChristoulas Жыл бұрын
It’s true!
@dorshahar60033 ай бұрын
High quality content as always. Thank you Yanis 🙏🏻
@Negrurafresca Жыл бұрын
Would you mind sharing with us the research that shows the method explained in this video? Btw your contents is such high quality! It’s awesome!
@jenniferzuiff8517 Жыл бұрын
Would love a video on the contract relax antagonist contraction method. Thank you! These videos are amazing 🙏
@YiannisChristoulas Жыл бұрын
Thanks Jennifer! It’s definitely on the list 👌
@chikara23928 ай бұрын
very interesting! it would be nice to have a video with complete list for every body part or shape you want to achieve like the bridge
@la812 Жыл бұрын
I enjoy learning new things from your channel... I must have seen all your videos and now I am waiting already for the next one! I will try to implement some Contract Active Range repetitions in my routine and hope to gain some flexibility as I am quite stiff... Thanks again Yiannis 🙏
@YiannisChristoulas Жыл бұрын
Thank you so much! I really appreciate this comment and your support!
@lizbee2739 Жыл бұрын
Great video, thank you! Can you also use this technique for front splits, frog, and backbends?
@YiannisChristoulas Жыл бұрын
Thank you Liz! I’ll probably will in all the exercises but not on back bends… I’m not a fun of them 🙄
@griffgriffith3039 Жыл бұрын
I really appreciate your expertise, and in addition, your instruction methods. I hate to be greedy, but I would appreciate seeing all the videos you just mentioned. Thank you and many blessings.
@YiannisChristoulas Жыл бұрын
I appreciate your comment, this video will come ! Many people asked for it so now I’ve no choice but doing it 😎
@SplashFireFilms Жыл бұрын
This is some of the best Information about this topic, well made, love it 👌
@YiannisChristoulas Жыл бұрын
Thank you! I appreciate it a lot!
@justbreathe8835 Жыл бұрын
Yes please more videos on all those other stretches
@YiannisChristoulas Жыл бұрын
Will do 💪
@easytriops5951 Жыл бұрын
How often do you stretch? Do you stretch every day or is once a week already enough? I would appreciate a reply :)
@YiannisChristoulas Жыл бұрын
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
@baldaction3510 Жыл бұрын
Great video as always. So if I understand correctly this method: there is only contraction ? You don't streach after it unlike PNF ?
@YiannisChristoulas Жыл бұрын
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
@lauranettis Жыл бұрын
Thank you for sharing this with us! Pleasseeee do more videos!!!🙈🙈😍😍 I need them!! haha
@YiannisChristoulas Жыл бұрын
Hahaha will do more! Thank you!
@simbelsim Жыл бұрын
This is so interesting, thank you for a great explanation! I'm very keen on a paid program that incorporates these methods for achieving the front splits 🙌
@YiannisChristoulas Жыл бұрын
I’m glad to see that you like this! Thanks for the support 🙏 The Front Split program is the next to come
@prometheusren8545 Жыл бұрын
I’d love to see that for different stretches like you mentioned in the video, especially strange ones. such as the pigeon .
@MrBeranco Жыл бұрын
Hi Yiannas, thank you very much for this new video and all the content you've been sharing over the last few years. It's really invaluable. One question: is there a fundamental difference between the Contract Passive Range and the PNF techniques? In the CPR, do we maintain the stretching after contraction? It does not seem so and, from what I can see in your videos, only a contraction is performed. Thank you again
@jamesmunroe6558 Жыл бұрын
This is an interesting question and one I'd like to know the answer to, too.
@YiannisChristoulas Жыл бұрын
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.
@noone-ld7pt Жыл бұрын
@@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.
@YiannisChristoulas Жыл бұрын
@@noone-ld7pt hahaha yes it’s easier to understand and apply. However I’ll make videos explaining the differences between the two
@michalpaulin9606 Жыл бұрын
Awesome. I do Yoga and never heard this before. Can't wait to combine the 2 for maximum results. Will be checking out all of your vids. SUBSCRIBED
@YiannisChristoulas Жыл бұрын
I’m glad to hear that you found this helpful! Go ahead and try it out you’ll be amazed by the results 💪
@jaidynwillis7743 Жыл бұрын
Should do a video analysing the true effectiveness of pre-workout and protein supplements for muscle growth
@YiannisChristoulas Жыл бұрын
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
@nazkiyrt2079 Жыл бұрын
Hello sir! I really wanted to you how you perform hamstring and quad stretch with this method! Stretching part was just fine, but the contraction part was a problem with me! Could you please show the methods you use for major muscle groups in the next video such as: hamstrings, quads, calves, front calves, lats, deltoids, bi/triceps? That video would save my entire life from stiffness.... I was stiff since I was born and I am really tired of not being flexible!!!!
@YiannisChristoulas Жыл бұрын
Thank you I will! One of my next flexibility videos will include all these exercises
@nazkiyrt2079 Жыл бұрын
@@YiannisChristoulas that is soooo lovely!!! Thank you so much!!!
@hsscha Жыл бұрын
Thank you for always providing the best content !
@YiannisChristoulas Жыл бұрын
Thank you Hassan!
@jamesmunroe6558 Жыл бұрын
This is extremely well explained. Thank you!!
@YiannisChristoulas Жыл бұрын
Thank you James! I appreciate it!
@nakotaapache4674 Жыл бұрын
yes,yes,yes show everything what you know and works.
@YiannisChristoulas Жыл бұрын
😂
@vanessarose9692 Жыл бұрын
Yes to a video on how to do this for the front split please!🥺
@YiannisChristoulas Жыл бұрын
Will do 😁
@Chichimomma Жыл бұрын
“Active range,” a concept I could get behind😂😊
@YiannisChristoulas Жыл бұрын
😂
@vavet39 Жыл бұрын
The music choice is perfect.
@PsicologiaBenessereOnline Жыл бұрын
Thank You for this video! I would like alsto to know how to practice PANCAKE / FOWARD BEND, and SHOULDERS STRETCH, TYVM !
@OSeanSanO Жыл бұрын
This concept isn't new, but thanks for sharing to those that don't know it.
@YiannisChristoulas Жыл бұрын
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
@OSeanSanO Жыл бұрын
@@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.
@OSeanSanO Жыл бұрын
@@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.
@YiannisChristoulas Жыл бұрын
@@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
@crumdub12 Жыл бұрын
Fantastic stuff Yiannis. , There is a lot to process i n this video, Thank you and hopefully this video will be as popular as your SPLIT BY SCIENCE video
@YiannisChristoulas Жыл бұрын
hahahah thank you friend! I hope this too.
@janwrobel7268 Жыл бұрын
Hey, awesome videos! Please, make new videos about pancake, front split and shoulder stretching with this method!
@TheFxEditor Жыл бұрын
Will love to see all variations of flexibility exercises including shoulders
@riletteswanepoel5565 Жыл бұрын
Please make a video showing how this method can be applied with *backbends*. Thanks.
@erdemyagan3580 Жыл бұрын
How about doing EMS training at the proposed ranges? sounds like the holy grails for stretching 😁
@YiannisChristoulas Жыл бұрын
EMS is another trend. A shiny object. It is only for people that don't understand how exercise science works. Don't do it.
@hmkiro10 ай бұрын
This works!!! Can you give some infos on how to apply this to the back bridge? Thank you!
@youngchoi4448 Жыл бұрын
Thank you for making this video. Would love to see how the hamstrings are done.
@YiannisChristoulas Жыл бұрын
I’m glad you found it helpful! I’ll do a video presenting how to apply this on the hamstrings. 💪
@Shizo_san Жыл бұрын
Another stunning video as always, thank you so much
@YiannisChristoulas Жыл бұрын
Thank you friend!
@kozmic85 Жыл бұрын
Thank you for this excellent video and this brilliant method!
@YiannisChristoulas Жыл бұрын
You’re welcome! I appreciate it
@The-Contractor Жыл бұрын
Just stumbled across this channel. Great information. Liked and Subscribed.
@EliasKlemedsson Жыл бұрын
Extremely well-put-together presentation. Wow!
@YiannisChristoulas Жыл бұрын
Thank you Elias! I appreciate it
@kristoferkrus Жыл бұрын
Thank you for uploading videos with such thorough explanations about both how to do them and the science behind them! Your content is great! 👍 What is your opinion about stretching for extended periods of time in order to stretch the connective tissues? Yin yoga often emphasizes the importance of stretching with low intensities for extended periods of time, often well above one minute, in order to stretch the connective tissue which is important for flexibility, while you have cited research that suggests that to stretch for longer than one minute isn't any better than stretching for just one minute. This seems like a contradiction, so how does that add up? Also, I have heard that if you activate the muscle that is antagonist to the muscle you are trying to stretch (i.e. the muscle that performs the opposite motion of the muscle that you are stretching), you will inhibit the stretching reflex (probably because the body realizes that you want to go further in that direction), but I can't find the video in which I heard that now. Is this something that you know anything about, and could you in that case explain how to use that in your stretching routine to make it even more effective? And yes, please make a video about contract relax antagonist contraction stretching!
@YiannisChristoulas Жыл бұрын
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.
@gambinored81 Жыл бұрын
Could do splits as a child. What do you recommend for someone who was recommended a right hip replacement but opted out. Ten years later no further damage but a lot of stiffness. I Have been seeing a Doctor of Osteopathic medicine for 3 years and a chiropractor for 4 years my body feels a lot better my range of motion is limited because of so called arthritis. Any suggestions of stretches and exercises I can do besides the ones I was given at the chiropractor's office like clam shells. My right leg will not let me sit crossed legged.
@konstantinos-antoniosbme-m6472 Жыл бұрын
Θεουλης! Δώσε ρε Γιανναρε!💪❤️
@YiannisChristoulas Жыл бұрын
🙏
@Fameca Жыл бұрын
my issue is that the only pain I experience is on outer knee part on both legs :(
@mauryrondone2053 Жыл бұрын
Just kicked ass there Y, great work and thank you for sharing
@YiannisChristoulas Жыл бұрын
Thanks man! I appreciate it a lot 😎
@gathsartАй бұрын
I need help with my tailor's pose. Please show us how.
@vlajkoarifovic9782Ай бұрын
ive tried it on the side split but i dont feel the adductors only hips
@afronovaable4 ай бұрын
Amazing video Yiannis! Do you think one can make it to the side split at 60? PS. I was a very good martial arts kicker when younger.
@Skatinima Жыл бұрын
with this method, isn't there the danger of pulling a muscle since we're trying to contract while under stretch?
@patrickduff805 Жыл бұрын
Hi , thank you for this video, please may I have exercises for the pancake. Thank you very much. Patrick from Mauritius.
@YiannisChristoulas Жыл бұрын
Thanks Patrick! Will do 💪
@biggyboris5540 Жыл бұрын
Very useful video, thanks!
@RPGyourLIFE Жыл бұрын
What would be a sufficient warmup routine before doing these exercises?
@qualitydigitalvision Жыл бұрын
Wow Excellent superb very nice congratulations Thanks for sharing God bless you and your family 🙏🙏🙏🎁🎁🎁
@YiannisChristoulas Жыл бұрын
You're welcome :) !
@DougieBoy Жыл бұрын
I'm 42 years old, I've been working on doing the splits for almost a year now, and haven't really seen much progress. Is it because I'm old? LOL, or is it still possible for someone my age. I just started doing this contract passive range to see if this helps. I would love to see more on hamstring, and front splits.
@mdkooter Жыл бұрын
How would this work on the hamstrings? I'd love to lengthen them this way, thank you!
@mwato5666 Жыл бұрын
The accent is cute 😊 but the info awesome! Well done!
@YiannisChristoulas Жыл бұрын
😁🙏
@nicolascastiglione52529 ай бұрын
Excelent!!! Yes make the videos about front split
@mcmerry2846 Жыл бұрын
Well, that's also basically what PNF does...you contract your muscle while it's being stretched for your brain to first gain "confidence" and second and even more important gain strength at that range of motion. Make videos about all the topics you mentioned, these things are cool to know as a sport scientist myself. 👍
@YiannisChristoulas Жыл бұрын
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.
@braingel Жыл бұрын
@@YiannisChristoulas I really appreciate this detailed response.