I dropped out of gymnastics school and the only thing I accomplished growing up was being able to do the splits. But like many people, I’ve become less flexible as I’ve gotten older. It comes with age, I have lost that skill. One researcher says flexibility isn’t necessarily an indicator of good fitness, and it’s even been debated whether it has benefits over alternatives such as strength training. magazine article Frontiers in physiology.But then i encountered hyperbolic stretchIt’s a popular four-week program that purports to increase flexibility through a series of exercises behind a paywall that “unlocks the hidden potential of your pelvic floor muscles, increases muscle elasticity, and… It promises to improve your overall body control and help you reach your peak health. Athletic potential. ” Maybe all I was missing was a little flexibility. Intrigued, I jumped in.
Note that “hyperbolic stretching” is not a scientific term, but rather a term coined by a vaguely qualified man named Alex Larson. Perhaps hyperbolic stretching comes from the word “hyperbola”. Larson promotes the program in an exaggerated and hyperbolic manner, boasting that it is a “revolutionary program that harnesses the power of autonomous survival reflexes.”
Arrogant and nostalgic, I thought that with just a little guidance and a few minutes of stretching each day, I might be able to return to my more resilient, youthful roots. Besides, what did she have to lose besides her one-time $27 payment and maybe a little dignity?
According to physical therapists, trainers, and strength and conditioning experts Dr. Phil PageHe has researched stretching extensively and argues that the biggest problem with such sensational paid programs is that they are suitable for everyone, in order to increase profits by appealing to as many people as possible, especially the notorious ones. That’s what I’m doing. “I don’t like stretching.” Unfortunately, that kind of program is not backed by science.
“As with most things, one size does not fit all when it comes to stretching,” Page told me. For example, people with hyperkinesia shouldn’t stretch at all. Some people are genetically “tight,” but researchers aren’t sure if forcing the discomfort of stretching helps in such cases. “We don’t know enough about this range of mobility,” he says.
Mr. Larson, a self-proclaimed “expert,” signs his newsletter emails with “Master’s,” indicating his master’s degree in science, but does not detail his qualifications in his bio. (Larson did not respond to multiple interview requests, but his website features numerous photos of himself doing splits to illustrate his expertise.)
Another red flag with hyperbolic stretching, says the research professor, is that it doesn’t differentiate between stretching and flexibility, much less define flexibility as “the range of motion around a joint.” david boehm at Memorial University in Canada Studied A detailed explanation of the effects of stretching.
Perhaps more importantly, you don’t need the extreme flexibility that hyperbolic stretching promises. The average person doesn’t need the flexibility of a gymnast. And some people are genetically incapable of achieving that level of flexibility.
“If you’re so stiff that there’s a book on the floor and you want to pick it up but can’t bend properly, your ligaments and lower back muscles are too tight and you might end up throwing your back out.” , anyone, whether you’re an athlete or just a regular person picking up a book that’s fallen on the floor, needs a certain amount of flexibility to do those things,” says Boehm. But all you need is enough flexibility to go about your daily life and exercise without getting injured. If you can do that, congratulations. You probably already have as much flexibility as you need.
But since I already had $27 to spend, I decided to see for myself if Hyperbolic Stretching lived up to its name.
Week 1: Splits for Beginners
Within a few days of subscribing, I received several newsletter emails from Larson with spammy subject lines like, “Lauren, are your knees hurting?” “People say, ‘After 40, you become inflexible.’ This is what I believe…” In his first mass message, he asked people starting the program to track their progress. I was instructed to take a before-use photo. I reluctantly complied.
The first week of the program consisted of an eight-minute video explaining three basic exercises: a lunge, a standing hamstring stretch, and a combination of the two to attempt a front split. As much as it loosened up the backs of my legs and lower back, this routine was similar to yoga, but weirder. Each exercise was separated by a title card that read, “Free distribution of this work or any portion thereof is strictly prohibited.”There are many tutorials for these stretches. YouTube.
There was an additional video for learning side splits, but the layout of the website was so chaotic that I almost missed it. This 10-minute video of him features two different sets of his leg lifts as a warm-up. One on his back with legs apart and his one on his hands and knees. This reminded me of Pilates or the type of strength training you can do with resistance bands, rather than just stretching.
Overall, the first week of the Stretch program felt more like an exaggeration to protect basic content behind a paywall than to increase flexibility.
Weeks 2 and 3: Intermediate Front Split
After trying to split every day for a week, it became painful and less effective.
Boehm’s work suggest Static stretches (stretches held for more than 15 seconds) can sometimes have negative effects, especially if you hold the position for too long. That’s exactly what I did with the hyperbolic stretching method. Groin pulls and hip tweaks were methods that did not require medical attention but required three consecutive days of rest.
To avoid these injuries, Boehm recommends focusing on general movements that promote flexibility, rather than forcing yourself to stretch. “The latest research shows you may not need to stretch, but flexibility is important,” he said.in his recent book The science and physiology of flexibility and stretching, Boehm explains that while stretching is one of many ways to increase flexibility, foam rolling and strength training can do the same. The more flexible you are, the less likely you are to get injured or experience chronic pain.
Previous hyperbolic stretches only caused temporary pain. Boehm points out that the side split video not only takes advantage of a range of leg-lifting motion, but also a strange pulsating posture designed to loosen the hips and make it look like you’re treading on air. It is said that they are incorporating it.
Once my lower back and groin recovered from the first week, I continued the program. Week 2 and his third week consisted of just one short video with the exact same three stretches as week 1, so it was surprisingly easy to catch up.
Week 4: Closing the gap
After trying for over 3 weeks, I was surprised and a little embarrassed by how much I wanted to do the splits. Happily, the final week included some additional instructions to ease the grueling poses along with all the other stretches he’s been dreading over the past month.
Sadly, by the end of the week, I was no longer able to land splits like I did when I was a kid. But as Boehm pointed out, that’s not really necessary. “I can’t think of anyone who needs to do splits in their average daily life,” he says.
Ultimately, both experts I spoke to said, “Unless you’re the type of person who has to ‘put on the skin’ to stretch themselves, the average parent won’t have to pay to learn how to stretch.” We agreed that there was no need to apply Paige says.More important than stretching is working 150 minutes This also inherently promotes flexibility.
And after 4 weeks of doing the same stretches and basic exercises, I understand why movement is most important. If the alternatives to this program do nothing, of course these videos are better. But replacing my active routine of yoga, running, and occasional HIIT workouts with hyperbolic stretches didn’t do anything for me.
To Larson’s credit, I was closer to the split at the end of the four weeks than I was at the beginning. But busy parents looking to improve their flexibility might start by adding more movement in activities they enjoy, such as playing with their kids, biking, or pickleball, then forcing themselves to do the splits. You might want to. After all, doing splits is the same as working your abs. It has no real purpose beyond looking cool in photos.
