How to increase Flexibility Fast! Get Flexible by Science - (32 Studies)

Static stretching is similar to the centuries old tried and tested practice of yoga.

Greek version of Jeff Nippard

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This is so incredibly well made. Thank you so much for the effort you put into this video! It is very helpful.

This is so perfect

I have 2 comments regarding the studies presented...

First... You presented a lot of studies regarding the effectiveness of various types of stretching. Your conclusion was that static stretching and PNF seem to be roughly equal.

However, one of the studies you presented was a meta review, which found static stretching to be more effective.

Shouldn't the meta review carry more weight? (No pun intended.)

Second, the study you were talking about in regards to results based on the intensity of the stretching had an N of 24... That is such a small sample size, that it does not seem any actual conclusion can be drawn from it.

Interested to hear your thoughts on this.

Also, I am enjoying your videos.

Just found you today, and immediately subscribed!

Love a science-based approach.

Thanks

PNF is superior as you gain a higher body perception and muscular control. As a Taekwondo blackbelt i recommend PNF. But is also depend of what your goal.

Love this video.
A couple of questions:
1. I am guessing the 10Min per week total stretching duration is "per specific muscle"?
2. In the second plan with a 60Sec hold, I wonder if its worth it considering the other study that stated that results for 30 seconds and 60 seconds are the same? Are we really getting extra value by holding the stretch longer?

Pas de traduction en francais dommage

Could you possibly send a link to a chart or diagram of a full body stretch routine, I cannot find a really nice comprehensive one also did you read any studies that talked about continuously stretching for a time longer than 60s more like 5-10 minutes and just slowly going further, this method I’ve seen some people use seems pretty dangerous but could it possibly be useful?

❤

Thanks for this super infomative video! But it leaves me very confused! Out there, there are so many videos claiming : " Do this 15 min stretching routine every day ro get really flexible" and I just wanted to start a 100-Day Journey trying this out. 15 min. × 7 times per week would be 105 min of stretching. Is this really not more effective than a duration between 5-10 min?

This is am amazing evidence based video❤❤❤

Another thing to add: I've noticed I've become More flexible when I eat mostly greens and fruits as compared to eating mostly animal products. Indeed. Your Diet has a HUGE effect on your flexibility and athletic performance.

Excellent video!

Nice video thanks u very much. How many time i have to rest between each rep ?

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Great coaching and sport science Yiannis! I believe everyone has to find their sweet spot. Mine is 2 sets, 20' followed by 40' coupled with daily yoga of at least 20' ;-) Also, a foam roller over the back and legs, morning and night ☪️

Giannis =good coach and paidaros....!

Great video, thank you!

I'm too lone a man for PNF.

Awesome!

What percentage of discomfort would be considered low intensity stretch???

Holy crap! This is really comprehensive 😮

Great content!

Question, if the most important thing is time per week. what would happen if we do 2 sessions.. each one with 3 sets of 120 seconds = (3 sets x 120 secs) x2 sessions = 720 secs a week :D??

Yiannis absoutely great video, thank you for this content !! Top top top

Do you train people in personal or group sessions in any gym?

Great video

I like how you repeated some information here from other videos. The repetition helps to drive home the importance of what you're saying.

This is gold man. Thanks. 👌💪👏

thank you so much for this video!!

thank you so much for this video!!

Great information. Data Scientific approach. I have been struggling with this stretching. I will put this into practice. Thank you

Excellent!!

Great video! I will start right now.

1) 4 types of stretches, which is best for increasing ROM?
dynamic, ballistic, static, proprioceptive(PNF). Static or PNF, diff studies say differently.
2) Optimal duration of stretch 30s. Total stretching duration per week is optimally more than 5min, anything more than 10min does not result in more gains.
3) Optimal strategy, 3 sets, 30s, 6 sessions/w (9min total/w) or 3 sets, 60s, 3sessions/w (9min total/w)
4) assumed rest is 1-2min same as most of the studies
5) Low intensity stretching(slow controlled) is better than moderate intensity(fast, jerky) better for lower limb ROM
6) try to warm up before stretch or do at end of workout, slow breathing during stretch
7) every 6-8 weeks, have a rest period of 3-5 days, doing 20% the amount of stretch

9minutes per week total ?!?!
Must be let muscle group.... Right ?

When you say 3 sets do you mean 3 sets per each stretch or 3 sets per muscle being stretched?

Great, quality video

what i did 1 set of 9 minutes a week?

just 10 minutes per week ,,,wow 😻

love the video with the extensive research, may i ask if the total duration includes for all stretches for diff muscle groups? for eg, i want to be more flexible in my side and front splits and also gain hamstring flexibility; so do i still stretch 10mins/ week for all or do i stretch 30mins/week since its 10 mins for each group

Very nice, thank you

This is exceptional content! I wish everything posted on the internet was as thoroughly researched, synthesized and presented in such a helpful way.

Hi , many thanks to share this method to us. I have one question . If I have 15 exercises to practice. Can I do all at the same time , 3 sets of 60 sec 3 times a week. Waiting for your reply.
Sunny regards
Patrick from Mauritius

Good video but you need to work on reducing your accent

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Damm this guy really takes this seriously . You can tell he really reads and study's all this stuff and has tried it out himself and seen the benefits from all versions of stretching exercises