Does Hyperbolic Stretching Actually Work? Here’s What You Need to Know

Stretching programs are often debated in the fitness world, and hyperbolic stretching is one of the latest trends promising to transform flexibility. Marketed as a way to improve posture, relieve back pain, and even achieve full splits in just four weeks, this online program has gained significant attention.

But does it live up to the hype? We put the program to the test, examined the research, and spoke to experts to see if hyperbolic stretching is really as effective as it claims.

What Is Hyperbolic Stretching?

Hyperbolic stretching is an online flexibility program created by Alex Larsson. While Larsson brands himself as a “flexibility and core strength expert,” there are no verifiable credentials listed online.

The program incorporates several stretching techniques, including:

• PNF stretching (Proprioceptive Neuromuscular Facilitation): A method where you stretch a muscle, contract it isometrically, then relax to achieve a deeper stretch.

• Ballistic stretching: A form of dynamic stretching that involves gentle bouncing to increase range of motion.

• Static and active stretching: Used to improve flexibility and reduce stiffness.

Hyperbolic stretching is available for a one-time fee of $37, providing lifetime access to videos, guides, and an online support community. The main goal? Achieving front and side splits in just 30 days.

What the Program Involves

The routine requires just 8 minutes per day, 6 days a week, for four weeks. It progresses from beginner to more advanced stretches over time.

Each session includes:

• A dynamic warm-up

• A mix of static, active, and ballistic stretches

• The “hold-relax” technique, where you contract a muscle before deepening the stretch

Minimal equipment is needed just a chair and soft padding like a towel or pillow.

Does Hyperbolic Stretching Work?

After four weeks of following the program, noticeable flexibility improvements were achieved, especially in hamstrings and hip flexors. While reaching a full split in 30 days may not be realistic for everyone, the structured approach did lead to increased mobility.

However, experts highlight some concerns:

• PNF stretching is effective, with studies showing it improves hamstring flexibility (Physical Therapy in Sport, 2019).

• Ballistic stretching carries risks, as excessive bouncing can increase injury potential (International Journal of Sports Physical Therapy, 2012).

• Stretching should be functional, meaning it should support daily movement and athletic performance rather than focusing solely on achieving the splits.

Who Should Try It?

Hyperbolic stretching can be beneficial if you:
Want to improve lower body flexibility
Need structure and motivation to stretch regularly
Have some prior experience with stretching

However, it may not be ideal for beginners or those with joint issues, as ballistic stretching can increase the risk of strains. Always consult a healthcare provider before starting a new flexibility routine, especially if you have preexisting injuries.

The Bottom Line

Hyperbolic stretching is a well-structured program that incorporates effective stretching techniques, but its bold claims should be taken with caution. While flexibility gains are possible, achieving full splits in just four weeks depends on individual fitness levels and consistency.

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