How to do the Splits Fast -- This Technique Changed Everything! -- (Science Based)

Summary

In this video, the presenter shares a highly effective method to increase flexibility and achieve the splits faster through PNF (Proprioceptive Neuromuscular Facilitation), specifically the 'contract relax' technique. The video explains how neural reflexes, rather than muscle stiffness, limit flexibility, and how activating and relaxing muscles in specific ways can bypass these reflexes to improve range of motion. The presenter details key techniques for hamstrings and adductors, along with evidence-based recommendations for optimal contraction intensity, duration, and sets. Viewers are encouraged to try the method and share their progress.

Takeaways

• 😀 Flexibility is primarily limited by your nervous system's reflexes, not muscle stiffness. The stretch reflex is responsible for muscle tightness during stretching.
• 😀 The method shared in this video is called **contract-relax**, a type of PNF stretching, which is proven to be highly effective for increasing flexibility fast.
• 😀 **Autogenic inhibition** is a key concept: By contracting the muscle you're stretching, you deactivate the stretch reflex and increase your flexibility.
• 😀 A typical **contract-relax** set consists of a 6-second contraction phase, followed by a 6-second relaxation phase to go deeper into the stretch.
• 😀 When doing a front split, **hamstring activation** is best achieved by bending the knee and pulling the heel towards the body, not by pushing with a straight leg.
• 😀 For the **side split**, instead of pushing your heels down, the correct technique is to push the knees downwards with a slight bend to activate the adductors effectively.
• 😀 The contraction intensity should be around **60-70%** of your maximum effort for the best results during the contract phase.
• 😀 Studies recommend doing **3 repetitions** of 6 seconds for contraction and relaxation, with **2-4 sets** and **60 seconds rest** in between for optimal flexibility improvement.
• 😀 Proper technique and understanding of how to activate the target muscles is crucial for achieving faster and more significant flexibility gains.
• 😀 The presenter encourages viewers to practice the technique and share their results in the comments, while also offering a training program with detailed instructions for further improvement.

Q & A

What is the main technique discussed in the video to improve flexibility quickly?

The main technique discussed is the Contract-Relax PNF (Proprioceptive Neuromuscular Facilitation) method. This technique helps deactivate the stretch reflex and increase flexibility rapidly by using a contraction-relaxation cycle.

Why do many people struggle to improve flexibility, according to the video?

Many people struggle with flexibility because it’s not just muscle stiffness that limits their range of motion; it's actually the body's nervous system, which activates protective reflexes like the stretch reflex to prevent overstretching.

What is the stretch reflex and how does it affect flexibility?

The stretch reflex is a neural reflex that causes a muscle to contract when it is stretched beyond a certain point. This reflex is designed to protect the body from injury, but it also limits flexibility by preventing muscles from elongating further during stretching.

How does autogenic inhibition help in increasing flexibility?

Autogenic inhibition occurs when you activate the muscle you're stretching for a few seconds, which helps deactivate the stretch reflex. This allows the muscle to relax and stretch further, improving flexibility.

What are the key steps to performing the Contract-Relax PNF method?

The steps for performing the Contract-Relax PNF method are: 1) Stretch the target muscle; 2) Contract the muscle you're stretching for 6 seconds; 3) Relax the muscle for 6 seconds; 4) Try to stretch deeper during the relaxation phase. Repeat for 2-3 sets.

How long should the contraction phase last during the Contract-Relax method?

The contraction phase should last for about 6 seconds, during which you contract the target muscle at around 60-70% of your maximum effort.

What is the recommended number of repetitions and sets for Contract-Relax stretching?

The recommended number of repetitions is 3 sets of 6-second contractions and relaxation phases, with 60-second rest intervals between each set.

What is the correct technique for activating the hamstrings during a front split?

To activate the hamstrings during a front split, bend your knee slightly and pull your heel towards your body. This engages the hamstrings more effectively than trying to push the leg straight.

How should the Contract-Relax PNF method be applied for side splits?

For side splits, contract the adductors by pushing your knees downwards while maintaining a slight bend in your legs. This targets the adductors and helps improve flexibility in the hip region.

What are the best practices for improving flexibility according to the video?

To improve flexibility effectively, follow the evidence-based guidelines: perform 3 repetitions of 6 seconds for each contraction and relaxation phase, with 60-70% effort during contraction, and allow for 60-second rest intervals between sets. This method can be applied to both front and side splits.