Hyperbolic Stretching: What Is It, Benefits and Does It Work?
Hyperbolic stretching is an online workout programme that claims to help improve flexibility in just four weeks. You can buy this self-paced programme from their website and follow the videos at home. As interesting and fun as it sounds, does this flexibility programme really work? Is it legit? Read on to find out.
What is hyperbolic stretching?
Hyperbolic stretching is the name of a stretching program designed by Alex Larsson, who markets himself as a "flexibility and core strength expert" but his credentials can't actually be found online. His program combines several methods of stretching, including a form of PNF stretching. With this type of stretching, you use your reflexes to help you get a deeper stretch to improve flexibility. He also includes dynamic stretches (also called active stretches) and some static stretching as well. According to the website, the program relies on "three principles" to help improve flexibility. The first is called "inverse survival reflex" — which is really the PNF concept of "hold-relax." With this concept, you put the muscle in a stretched position, and contract the muscle without moving (isometrically), which then triggers a reflex that allows you to move deeper into the stretch.
To picture the first principle, imagine a lying hamstring stretch with a partner. Your partner pushes against the back of your calf and ankle and at the same time, you push back against their resistance. Then, you relax your leg, allowing the partner's gentle push to deepen your stretch.
The third principle is using strengthening exercises to get your muscles primed for stretching. The program claims this not only makes your muscles stronger but also "pre-exhausts" your muscles for optimal stretching. This four-week stretching programme claims to help enhance flexibility while also strengthening the muscles. It's available in two different variants, for women and men. The exercise videos in the programme are self-paced so that you can easily follow them at home.
The stretching programme is typically based on the idea that different stretching routines are required for men and women, and that full body flexibility can be boosted in just four weeks. Furthermore, it also claims to be suitable for advanced and beginner exercisers alike.
Hyperbolic stretching includes the following video content:
- 4 weeks to front splits video series
- 4 weeks to side splits video series
- Complete upper body stretching routine
- Dynamic stretching and flexibility routine
- Easy bridge
- Pike mastery
Is hyperbolic stretching effective? Does it work?
First things first: there're not enough scientific results to support the claim that hyperbolic stretching is more result-worthy in improving range of motion than other stretching routines.
However, the fact that this programme uses principles of different exercise types such as martial arts and dance and tailors them into one easy-to-use routine is impressive. According to its website, this four-week stretching plan has helped many people worldwide, with several positive reviews from existing and former customers.
Benefits
As per the website, the stretch programme is more than just a routine that enhances flexibility. It also:
- improves body posture
- reduces tightness and tension in the muscles
- improves sleep quality
- improves blood circulation
- improves overall athletic performance
- reduces post-workout pain and soreness
The benefits of stretching exercises on overall mobility and flexibility can have a great impact on your well-being and mental health as well.
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The Hyperbolic Program
The Hyperbolic Program is available to purchase online for $27 for instant, digital, lifetime access to the basic stretching program. The website advertises that it normally costs $199, but in the months we spent working on this article, the price never went up. The program also offers a 60-day money-back promise if you're not satisfied with your results.
The goal of the program is to be able to do both the side split or straddle split (both legs split out to the side) and the front split (one leg is in front and one behind).
- Main Guide: The introduction to hyperbolic stretching is three minutes long. Larsson goes over the basics of the program, the equipment needed and what to expect.
- Front Split: You get three videos in this section: Week 1 Beginner, Week 2 and 3 Intermediate, and Week 4 Close the Gap.
- Side Split: You get three videos: Week 1 Beginner, Week 2 and 3 Intermediate, and Week 4 Close the Gap.
In addition to these main videos, there are also some "bonus" videos included that cover more on dynamic stretching, upper body stretching, a pike stretch routine (folding over and touching your toes) and the easy bridge stretch (aka the backbend).
The website recommends you break up the program by doing the Side Split routine on Monday, Wednesday and Friday. You do the Front Split routine on Tuesday, Thursday and Saturday.
Hyperbolic stretching review
Hyperbolic stretching has lakhs of people around the world considering this routine for their flexibility. Positive reviews of the program, according to the website, include:
- simple exercises
- easy to follow
- suitable for beginners
- reasonable price
- increased strength and flexibility
There are also some negative reviews based on the customer's experience. Certain cons that people have found with this online workout program include:
- unclear instructions about where the stretch is to be felt
- muscular pain and soreness
- no drastic changes in flexibility in four weeks
Want to try? Consider the following things
If you're willing to give this stretch programme a try, remember the following things before making a purchase:
First, consult your doctor before trying this programme, especially if you have a history of chronic pain or have had a recent injury. While mobility exercises and stretching are excellent for a rehabilitation plan, you must talk to your doctor about the programme to ensure that it fits with your recovery treatment.
Contrary to the claim that hyperbolic stretching is great for chronic pain, it's important to remember that it’s not a treatment, and excessive stretching can worsen your condition.
If you're an absolute newbie and unsure about your ability to do the stretches, it's best to go for a lighter dynamic stretching session before making your purchase.
Last but not least, always remember that just like any other workout programme, the hyperbolic stretching plan also relies on consistency and regularity. So, if you are 100% sure that you can stick to this eight-minute routine for four weeks, only then should you purchase it.
What Does the Research Say?
Although being able to do the different types of splits looks cool, it also offers some real benefits. Stretching, in general, is very beneficial, according to the National Academy of Sports Medicine, including helping to prevent injury, preventing muscle imbalances, promoting relaxation and even helping your muscles perform better. Experts say that tight hip flexors and tight hamstrings can contribute to back pain. Stretching for the front splits (and actually doing the front splits) is a great way to stretch both your hip flexors and hamstrings. Keeping these muscles loose may help decrease and prevent back pain.
However, there are several other ways to stretch these same muscles without doing the splits.
This program uses PNF stretching, a form of passive stretching, which a January 2019 meta-analysis in Physical Therapy in Sport found effective in increasing hamstring flexibility.
However, a March 2012 study in the Journal of Human Kinetics also found that PNF stretching may decrease the performance of high-intensity exercise or sports. For best results, do this stretching program after your sport or athletic activities, not before.
This program also uses ballistic stretching, or bouncing movement with the stretches. There is a risk of injury if done too forcefully, and many trainers do not recommend ballistic stretching at all. A February 2012 review in the International Journal of Sports Physical Therapy states that ballistic stretching is no longer recommended because of its link to injuries. You also do some dynamic or active stretches, as well as static stretches — which the National Academy of Sports Medicine says helps increase range of motion, as well as decrease pain and stiffness.
"I am a huge proponent of creating a habit of incorporating active stretching into your weekly routine," says Grayson Wickham, DPT, physical therapist and founder of Movement Vault. "With that said, the hyperbolic stretching program isn't the most effective combination of stretching techniques."
Grayson said he is not a fan of passive or static stretching due to its effect on sports and athletic performances, as well as being non-functional. "When we look at it from a common sense perspective, why would we passively stretch to help us get better for active movements in life, in the gym and in our sport? This doesn't make sense."
