Description

Stretching techniques are hotly debated in the fitness world, particularly when it comes to dynamic versus static stretching. And considering active, dynamic, proprioceptive neuromuscular facilitation (PNF) and other types of stretches already exist, adding hyperbolic stretching to the list can be more confusing than clarifying.

Hyperbolic stretching is an online program that promises to increase flexibility, improve posture and relieve back and hip pain, regardless of age or body type. In fact, the program claims it will help you do a full split in just one month.
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.
This concept refers to stretching the muscle and then contracting it without moving it, known as an isometric contraction. This triggers a reflex that allows you to move deeper into a stretch.

Here’s an example of how that works: Imagine doing a lying hamstring stretch with a workout buddy. 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 their gentle push to deepen your stretch.
The program also involves practicing stretches that mimic the motion you want to improve, as well as strengthening exercises to get your muscles primed for stretching.

But does hyperbolic stretching actually help build flexibility? Let’s jump into what the program consists of and our honest review.
The Hyperbolic Program

The Hyperbolic Program is available to purchase online for $37 for instant, digital, lifetime access to the basic stretching program, video guides, online support and a Facebook community. There’s also a 60-day, money-back promise if you’re not satisfied with your results.

The actual program involves 8 minutes per day of a specific stretching routine, 6 days a week for 30 days to see results.
The goal is to be able to do both the side split or straddle split (both legs split out to the sides) and the front split (one leg is in front and one is behind).

With your purchase, you get access to several videos, including:

‌Main Guide:‌ The introduction to hyperbolic stretching, where Larsson goes over the basics of the program, the equipment needed and what to expect.
‌Front Split:‌ A series of videos to help you work from beginner status to being able to do a front split.
‌Side Split:‌ A series of videos to help you work from beginner status to being able to do a side split.
‌Bonus Videos:‌ These cover more on dynamic stretching, upper-body stretching, a pike stretch routine (folding over and touching your toes) and more.

You’ll also get a monthly stretching calendar so you can appropriately break up the program.

The only equipment you need is a stable chair and a couple of soft pillows or towels.
After signing up and paying, I was emailed a link with access to the videos. I was instructed to follow along with the beginner video for week one, a new video for weeks two and three and then a more advanced video for week four. Each week had a short “explainer” video and then the 8-minute stretching routine. As the weeks progressed, the stretches became deeper and more intense.
Even though the routines differ slightly from week to week, they follow the same general format:

Light warmup, which I would categorize as dynamic stretches, such as standing lunges.
Active stretches and some passive stretches, which you are instructed to do with gentle bouncing or oscillations. This is called ballistic stretching.
The “hold-relax” stretch, in which you contract your muscles isometrically, and then go deeper into the stretch.

The main muscles stretched for the side splits are the hip adductors, while you are mainly stretching the hip flexors and hamstrings for the front splits.

I work out frequently, but I don’t do a regular stretching routine. I do Pilates twice a week, however, so I was fairly flexible before starting the program.

The stretches are uncomfortable — after all, you are stretching — yet not painful. I had a difficult time with some of the hold-relax stretches for the hip flexors, as you must push down into the ground with your knee, and I found that uncomfortable. However, I was able to use a mat for padding and work around it.

The videos are straightforward and easy to follow. The background music and speaking voice were both a bit monotonous though, especially after following along with the routine for several days.

After each session, my legs, hips and back felt loose and warmed up, similar to a post-yoga feeling — and I actually started looking forward to doing the routines for this reason.

 

 

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