Hyperbolic stretching is an online, self-paced workout program that promises to help you improve your flexibility in just 4 weeks. You can buy the program from the website and follow the stretching videos at home.
But is this flexibility program legit… or are these claims a bit of a stretch? Let’s dive in to find out.
Hyperbolic stretching is a 4-week online program created by Alex Larsson. It claims to help you improve your flexibility, while also strengthening your muscles. It includes a series of online, self-paced videos that you follow for the course of 30 days. Each day you’ll do an 8-minute stretching routine.
You can purchase this program at the official website for a discounted price of $27, and it comes with a 60-day money-back guarantee. You’ll get lifetime access to the content.
Wanna know what’s inside? The hyperbolic stretching includes the following video contents:
- 4 Weeks to Side Splits video series
- 4 Weeks to Front Splits video series
- Dynamic Flexibility and Stretching
- Complete Upper Body Stretching
- Pike Mastery
- Easy Bridge
FYI: If you’re buying the program, you’ll have to choose between the “women” and “men” versions. Why? This distinction is based on the assumption that there’s a difference in stretching responses between the sexes. There’s some old evidence to back up this up, but there are plenty of other stretching routines that are more inclusive.
Studies show that stretching has lots of health benefits. But does the hyperbolic stretching program deliver its promises? Let’s separate fact from fiction, and take a closer look at some health claims behind this program.
Can improve flexibility
Multiple studies show that stretching can help you gain hip mobility. But there isn’t any evidence that hyperbolic stretching’s more effective than other stretching methods. In general, studies suggest that both static and PNF (Proprioceptive Neuromuscular Facilitation… we’ll just stick with calling it PNF) stretching — where muscles are both contracted and stretched — have similar results.
May help strengthen muscles
The debate around whether stretching actually counts as strength training isn’t new. There’s no guarantee that the hyperbolic stretching program will make you stronger. What does come with hard evidence? Some research indicates that PNF stretching may be effective in increasing muscular strength and athletic performance, especially as a post-workout activity.
Could increase range of motion (ROM)
The dynamic stretches on this program are supposed to help you develop a greater range of motion. Think 8 minutes of stretching per day can’t do much for you? Current literature suggests time spent stretching per week might be more important than the time you spend stretching per session.
So, if you’re going to consistently perform 8 minutes of stretching per day, that will probably get you more results than one 15-minute sesh per week.
Just remember that pushing harder during these sessions isn’t necessarily better. One small study shows low intensity stretching may improve both passive and active ROM when compared to moderate or high intensity stretching.
May boost your self-esteem
There are some interesting findings around exercise and your self-esteem. One study found that physical fitness (including flexibility) and physical activity may have a positive effect on your self-esteem. But that doesn’t mean this is a cure-all. There are lots of mental health resources available if you need support, including many free ones.
Prob won’t give you an energy boost
Hyperbolic stretching also claims to give you more energy and vitality. One study on stretching and athletic performance shows that stretching for more than a minute may actually have negative effects on strength and power performances. But that doesn’t mean you should skip your stretches. Stretching for a short period of time is an important part of warming up. It can prep your muscles to help prevent injury.
On its own
To do the hyperbolic stretching plan, you just have to follow the online videos provided. You’ll perform each routine for about 8 minutes per day for at least 4 days per week.
The hyperbolic stretching program is split into 5 stages:
- warm-up series
- split test
- week 1–3 exercises
- week 4 exercises
- flexibility maintenance routine
The complexity of each exercise increases as you move along in the program, so you should be able to safely perform these on their own.
Still, it’s important to get your blood flowing before you exercise, especially if you’re working on dynamic stretches. Remember, if you feel pain beyond discomfort as you’re stretching, stop. Reach out to your doctor or a physical therapist with any questions.
Adding to your existing routine
Each exercise routine in the hyperbolic stretching program takes only 8 minutes to complete. Looking to add these moves to your workout routine? Try to incorporate them as either warm-up or post-workout stretches.
Pro tip: Keep in mind that some exercises on the hyperbolic stretching program are considered advanced, so don’t push yourself too hard if you’re just starting out!
This program might be best for those who are already pretty active, and familiar with dynamic stretching. The company seems to market this plan for those who already practice some sort of physical activity, including professional athletes such as:
FYI: The testimonials found at the hyperbolic stretching website are unverified, so make sure you consult with your doctor before trying this program.
While the official website claims that “everyone can use it,” there’s a caveat, or two. The hyperbolic stretching plan might not be the ideal for you if you’re:
- suffering from chronic pain
- recovering from a joint, or muscle injury/surgery
- just getting into stretching
Pro tip: If you have questions about what type of stretching routine might be best for you, and your fitness goals, talk with a certified trainer.
- Hyperbolic stretching is a 4-week online program aimed to help you improve your flexibility.
- There’s not enough scientific evidence to support the claim that the hyperbolic stretching program is more effective at improving ROM than other stretching programs, like yoga.
- Whether you’re following the hyperbolic stretching challenge or not, stretching before and after working out plays a crucial role in preventing injuries. Don’t skip it!
- If you’re recovering from an injury or surgery, talk with your doctor before trying this exercise plan.