Hyperbolic stretching is a self-paced online workout programme that claims to improve flexibility in just four weeks. The programme can be purchased on the website and the stretching videos can be watched at home.
Is this flexibility programme, however, genuine… or are these claims a stretch? Let’s take a look to see what we can find out.
What is hyperbolic stretching, and how does it work?
Alex Larsson, a former computer programmer, created a 30-day digital flexibility plan called hyperbolic stretching. There are 21 exercise videos available as part of the programme. To see results, you should do each exercise for about 8 minutes each day, according to the official website.
Is hyperbolic stretching a valid technique?
The official website makes health claims that aren’t backed up by evidence, and it isn’t accredited by the Better Business Bureau. However, if you’re not satisfied with your results, the hyperbolic stretching programme offers a 60-day money-back guarantee.
Is hyperbolic stretching something you should try?
It’s entirely up to you. In general, this programme is best for people who have some prior experience.
What exactly is it?
Alex Larsson created a four-week online programme called hyperbolic stretching. It claims to help you strengthen your muscles while also improving your flexibility. It includes a 30-day course that consists of a series of online, self-paced videos. You’ll do an 8-minute stretching routine every day.
This programme is available for a discounted price of $27 on the official website, and it comes with a 60-day money-back guarantee. The content will be available to you for the rest of your life.
Do you want to know what’s inside? The following video content is included in the hyperbolic stretching:
- 4 Weeks to Side Splits, 4 Weeks to Front Splits, 4 Weeks to Back Splits, 4 Weeks to Front Splits, 4 Weeks to Back Splits, 4 Weeks
- Complete Upper Body Stretching Pike Mastery Easy Bridge Dynamic Flexibility and Stretching
You’ll have to choose between the “women” and “men” versions if you buy the programme. Why? This distinction is based on the assumption that stretching responses differ between men and women. Although there is some historical evidence to support this, there are plenty of other stretching routines that are more inclusive.
Checking the validity of hyperbolic stretching’s health claims
Stretching has been shown in studies to have numerous health benefits. Is the hyperbolic stretching programme, however, able to deliver on its promises? Let’s separate fact from fiction and investigate some of the program’s health claims.
Can increase adaptability
Stretching has been shown in multiple studies to aid hip mobility. Hyperbolic stretching, on the other hand, does not appear to be more effective than other stretching techniques. Static and PNF (Proprioceptive Neuromuscular Facilitation… we’ll just call it PNF) stretching — where muscles are both contracted and stretched — have similar results, according to studies.
Muscles may be strengthened.
The question of whether stretching counts as strength training isn’t a new one. The hyperbolic stretching programme does not guarantee that you will become stronger. What exactly does hard evidence entail? PNF stretching, especially as a post-workout activity, appears to be effective in increasing muscular strength and athletic performance, according to some research.
Increased range of motion is possible (ROM)
This program’s dynamic stretches are designed to help you develop a wider range of motion. Think 8 minutes of stretching a day won’t make a difference? According to current research, the amount of time you spend stretching per week may be more important than the amount of time you spend stretching per session.
So, if you stretch for 8 minutes every day, you’ll probably get better results than if you only stretch for 15 minutes once a week.
Just keep in mind that pushing yourself harder during these sessions isn’t always better. When compared to moderate or high intensity stretching, a small study found that low intensity stretching may improve both passive and active ROM.
It’s possible that it’ll help you feel better about yourself.
There are some intriguing findings in the area of exercise and self-esteem. Physical fitness (including flexibility) and physical activity were found to have a positive effect on self-esteem in one study. That isn’t to say that this is a panacea. If you require assistance, there are numerous mental health resources available, many of which are free.
It’s unlikely to give you an energy boost.
Hyperbolic stretching is also said to boost energy and vitality. According to one study on stretching and athletic performance, stretching for more than a minute can have a negative impact on strength and power. That isn’t to say you shouldn’t do your stretches. Warming up should include some stretching for a short period of time. It can help you prepare your muscles to avoid injury.
What is the best way to do hyperbolic stretching?
You only need to follow the online videos to complete the hyperbolic stretching plan. Each routine will take about 8 minutes per day for at least 4 days a week.
There are five stages to the hyperbolic stretching programme:
week 1–3 exercises week 4 exercises flexibility maintenance routine warm-up series split test
As you progress through the programme, the complexity of each exercise increases, so you should be able to safely complete them on your own.
Even so, it’s crucial to warm up before exercising, especially if you’re working on dynamic stretches. Remember to stop stretching if you experience pain beyond discomfort. If you have any questions, contact your doctor or a physical therapist.
Including something new in your daily routine
The hyperbolic stretching program’s exercise routines take only 8 minutes to complete. Do you want to incorporate these exercises into your workout? Make them a part of your warm-up or post-workout stretching routine.
Keep in mind that some of the hyperbolic stretching exercises are considered advanced, so don’t push yourself too hard if you’re just getting started!
Who is it most suitable for?
This programme may be best suited to those who are already fairly active and have experience with dynamic stretching. This plan appears to be targeted at people who already engage in some form of physical activity, such as professional athletes like:
Please note that the testimonials on the hyperbolic stretching website are unverified, so consult your doctor before beginning this programme.
Who is unlikely to be a good match?
Although the official website claims that “everyone can use it,” there are a couple of caveats. If you’re one of the following people, the hyperbolic stretching plan might not be right for you:
- suffering from long-term pain
- recovering from surgery or injury to a joint or muscle
- Just starting out with stretching
- Pro tip: Consult a certified trainer if you’re unsure about which type of stretching routine is best for you and your fitness goals.
- Hyperbolic stretching is a four-week online programme that aims to increase your flexibility.
- There is insufficient scientific evidence to support the claim that hyperbolic stretching is more effective than other stretching programmes, such as yoga, in improving ROM.
- Stretching before and after a workout, whether you’re doing the hyperbolic stretching challenge or not, is essential for avoiding injuries. Don’t forget to do it!
- Consult your doctor before beginning this exercise programme if you’re recovering from an injury or surgery.
Is there any evidence that hyperbolic stretching has any real benefits?
I believe the hyperbolic stretching programme has some advantages. I believe the programme can assist you if your goal is improved flexibility rather than splits. The remaining benefits touted by the programme are either unproven or would be associated with any form of exercise — not just stretching and not necessarily this type of stretching.
Lopez and I are mostly in agreement. “I figured with the low price point and the money-back guarantee, I would try it out and see if there was anything to it given my lifelong history of low back pain and tension,” he said of his decision to purchase the programme.
Traditional stretching is a grey area for me as a physical therapist. Although I believe there are some worthwhile benefits, I have found that when I give patients a programme that includes stretching and strengthening, the majority of them return and say they only did the stretches.
While that’s better than nothing, I find that strength training provides more benefits, so I prefer to focus on that. Why not stretch after your strength training session if you have time left over?