How to Increase Flexibility and Achieve Splits Fast

Introduction

• Effective method to increase flexibility quickly, focusing on how to do the splits.
• Presented in US seminars (Boston, New York, Miami, San Francisco, Los Angeles).
• Evidence-based, science-backed fitness information.
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Key Stretching Methods

• Static Stretching: Previously recommended in 2018 video, successful for many.
• PNF (Proprioceptive Neuromuscular Facilitation): More complex but faster results.

The Contract Relax Method

• Known for fast flexibility improvements with correct application.
• Four main points to understand how it works:

Point 1: Limiting Factor of Flexibility

• Main Barrier: Neural reflexes, not muscle stiffness.
• Stretch Reflex: Neural mechanism preventing muscle over-extension.
• Example: Stretching hamstrings activates reflex that contracts them, creating tightness.

Point 2: Deactivating Neural Reflexes

• Autogenic Inhibition: Mechanism to deactivate stretch reflex.
• Method: Voluntarily contract the muscle being stretched.
• Example: In tailor's pose, pressing legs against arms deactivates reflex, allowing deeper stretch.

Point 3: Applying Contract Relax Method

• Process: Contract muscle for 6 seconds, relax for 6 seconds, then deepen stretch.
• Example (Tailor's Pose): Contract adductors for 6 seconds, relax and stretch deeper, repeat 2-3 times.
• Detailed demonstration for front and side splits in video.

Point 4: Proper Technique for Key Muscle Groups

• Hamstrings (Front Split): Bend knee, pull heel towards body for proper hamstring activation.

  • Traditional method of pushing with a straight leg is ineffective.

• Example: Contract by pulling heel for 6 seconds, relax and stretch leg straight for 6 seconds, repeat.

• Side Split (Adductors): Slightly bend knees and push downwards for effective adductor contraction.

  • Avoid pushing heels against the ground with straight legs.

Evidence-Based Recommendations

• Optimal duration and intensity to maximize results:
  • 3 repetitions of 6 seconds contraction and relaxation.
  • 2-4 sets with 60 seconds rest intervals.
  • Contraction Intensity: 60-70% of maximum effort.

Conclusion

• Encourage viewers to try the method and share results.
• Potential for more advanced topics in future videos.
• Training programs available with detailed presentations and techniques.

Note: For more detailed evidence and studies, check the linked resources.