I’m a classically trained dancer, so stretching was one of the most important parts of a dance class. We’d warm up, and stretch. I remember us stretching in three stages for about 30 seconds a stage, deepening the stretch at each stage with no rest in between. We did a multitude of stretches that have kept me flexible even after years of not stretching. Directly after stretching, we would to tons of drills on basic movements before doing choreography. We were in class for 3-4 hours at a time and we would stretch for the first hour, the rest being song length high intensity training. By the time we got to concert season, the dances were often easy to do, and the stretching made the moves look bigger and better. I did notice after stretching (during class) my limbs would feel heavier, but after a few minutes the feeling would go away. Thank you for the insight!

@YiannisChristoulas

3 жыл бұрын

Indeed Ballet has a long tradition and knowledge in combined training (flexibility & strength). What you describe is exactly what was proposed by the studies I presented. First stretching, then dynamic activities, and after that the main training. It's really amazing to see how ballet has already this knowledge through years of practice and observation. Thank you for sharing this!

@jrg305

2 жыл бұрын

Gymnastics practices usually have an extensive stretching time as part of practice too, before and after. It was structured as stretch, gymnastics, conditioning, stretch.

@pqsnet

3 ай бұрын

But isnt there a big difference between dancing and weightlifting? Dance has the body as weight. While building muscles in the gym put external preassure. Doing Static Stretching then Dynamic and last the actual workout sounds reasonable for dancers, but im not sure it translates well to a gym.

Tldr it does if you hurt yourself instead of stretching xD PS Love your content, it's a shame KZread's algorithms don't appreciate this kind of high value, high workload kinds of videos

@YiannisChristoulas

3 жыл бұрын

Thank for the support. I'll keep making them anyway 😎

Excellent work. This was clearly a lot of work, basically a review paper in video format!

@YiannisChristoulas

3 жыл бұрын

Thank you I appreciate it :)

@poweredman

3 жыл бұрын

Yeah, that’s what I was thinking! This man posts literature reviews with accurate conclusions as videos! It’s a very awesome format of presenting science and I’m happy to have found this channel.

It's quite rare finding such high quality content, keep up the good work! ❤️

I've never been this early! I needed this! Such quality content❤

@YiannisChristoulas

3 жыл бұрын

😂 Glad to see that! Thanks for the support!

You're my hero, man! Thank you for your dedicated work, the world needs more people like you.

Great video. Really appreciate the effort making a large amount of information palatable to the general population. The world needs more of this!

@YiannisChristoulas

3 жыл бұрын

Thanks Gavin! I really appreciate it!

Thanks for putting all this work to this video!! You will definitely keep growing, if you continue making videos of this quality!!!

Thank you for making these videos, I often recommend them to people. I would like to see a video on injury prevention, and what kind of exercises and stretches are helpful if at all

@YiannisChristoulas

3 жыл бұрын

It's one of the next on the program. Stretching and injury prevention

Your videos are different from any other exercising videos I’ve seen before. So informative and backed by science. Keep up the good work!!

This deserves much more views. Its a very great made video. Thanks for the information!

@YiannisChristoulas

Жыл бұрын

You’re welcome! Thanks for the support!

I’ve never thanked someone for their videos before, but thank you so much for yours and all that you do Yiannis! Happy New Year to you and I hope the holidays have been fantastic for you and that your year is off to a great start! 🙏🏽

@YiannisChristoulas

3 жыл бұрын

Thank you I really appreciate it! Happy new year to you too!

Great info, you don't release videos very often, but when you do its good stuff!

@YiannisChristoulas

3 жыл бұрын

I do my best to make them as fast as possible. It's just too much information to review. Thank for the support!

Thanks for explaining the principles, supported by research, with clear action steps. I've been following the recommendation for a static stretching routine for about 3 weeks and I'm already seeing improvements (after years of rather unimpressive progress). I would love to hear more about specific static stretching to improve common movements like the squat, hip hinge, and overhead press. Thanks again!

@YiannisChristoulas

3 жыл бұрын

Thanks Troy and really congrats on your progress! I have already published a flexibility and mobility guide that currently contains only the front split and the middle split. Gradually I will add modules with shoulder flexibility, squat mobility, pancake, pike, and stretching for every joint of the body. It's a lot of work so it will take time. Eventually, it will be one of the most comprehensive guides on flexibility and mobility. I hope this helps.

I'm new to your content and really impressed. Seems thorough and accessible, with space to think along with you and well considered, clear conclusions. I always thought the anti stretching bro-science was counter intuitive and you've demonstrated the value of looking at the real information to take a sensible approach in a relevant context. Thank you!

@YiannisChristoulas

3 жыл бұрын

Thank you John, I'm doing my best to do that! I appreciate your support!

Great video and the production with all those animations is exceptional. Thank you for sharing.

@YiannisChristoulas

3 жыл бұрын

Thank you Pavol I appreciate it!

Amazing video Yiannis. You've really levelled up your content creation too. Keep pumping out quality like this and you'll blow up on KZread in no time. I'd also highly recommend sharing and promoting your stuff on Reddit (r/Flexibility, r/Stretching, r/Bodyweightfitness, r/Fitness, etc)

Outstanding graphics. Extremely helpful, informative, and aesthetically pleasing without being distracting.

@YiannisChristoulas

3 жыл бұрын

Thank you I appreciate it!

Incredible information and presentation as always... really appreciate all your work!

@YiannisChristoulas

3 жыл бұрын

Thank you Ryan!

This is so good content. Very good and useful conclusion and finally a practical answer to the debate. Thank you.

@YiannisChristoulas

3 жыл бұрын

Than you Ben, I appreciate your words!

Congratulations for this excellent video. As always, I appreciate the quality and robustness of your scientific research, and clarity of your explanations. The animated diagrams (and all the texts and articles) are really great for visual people like me! Regarding my own practice, I noticed that when I hold stretching poses for a long time during my morning yoga practice (certainly for longer than 60s, several times), for instance on the hamstrings, these muscles can feel very weak in the afternoon. Thanks for reminding that the optimum duration is 30-60s !

@YiannisChristoulas

3 жыл бұрын

Thank you Anraud! Both for sharing your experience and for the support!

Ουαου !! Τρομερή δουλειά φίλε ! Έχεις επενδύσει πραγματικά σε αυτό που κάνεις και φαίνεται ! Μπράβο !

Thanks a lot, I love this kind of content !

@YiannisChristoulas

3 жыл бұрын

Me too I appreciate your support!

Thanks Yiannis! I really like the evidence-based approach to flexibility and performance. I am using your videos to supplement martial arts training.

@YiannisChristoulas

3 жыл бұрын

Thank you John; it's a pleasure to see that it helps. Make sure to report back what you experience in practice

Thank you for the quality content 🙏

@YiannisChristoulas

3 жыл бұрын

Thanks for the support!

A great video with a description full of research papers. This is an insanely good content. Have you done a video about side splits? Also, I would love to know about kicking flexibility, hope you can make a video about that someday.

Woaaaah great work, thanks and congratulations !

@YiannisChristoulas

3 жыл бұрын

Thank you Raphael I appreciate it!

02:19 🔥🔥🔥 Great video and the production with all those animations is exceptional. Thank you for sharing.

fantastic videos man

Love this video!

This is very good. This helps me clarify years of training martial arts. It is in line with what I've experienced through the years and clarifies several aspects. Indeed while training martial arts for 10 years our flexibility training always seemed to be reducing our power and speed in performing. But now I believe it was just bad training methodology, starting with inconsistent training (some months off, some in), lack of hypertrophy training (we did a lot of cardio and many high-intensity sessions, but without consistency, by changing the exercises all the time), among other things.

@YiannisChristoulas

3 жыл бұрын

Exactly Arthur! It's very interesting to see how stretching is incorporated in martial arts. Thank you for your comment!

Amazingly useful!!

@YiannisChristoulas

2 жыл бұрын

Thanks Juan I really appreciate it!

Really helpful video. It's really useful to hear what all the studies actually have to say!

@YiannisChristoulas

3 жыл бұрын

Thank you I appreciate it!

Great video as always, find your channel really helpful :). Could do a video about side splits?

Great video! I always thought static stretching would kill my gainz. You’ve convinced me otherwise!

@YiannisChristoulas

3 жыл бұрын

I'm really glad to hear that!

very nice. highly trustworthy. Thank you.

Well done Yiannis!!!!!

@YiannisChristoulas

3 жыл бұрын

😚😚

great job, most useful video ever. thank you ❤️❤️❤️

@YiannisChristoulas

3 жыл бұрын

Thank you Rena, I'm you found it useful!

I love that your work and conclusion are from the analysis evidence-based studies and multiple research at that! I always wanted to work on my flexibility, strength, and stamina; but it gets confusing & overwhelming from alot of information as well as they arent much evidence. So I really appreciate this very informative video. Thank you so much! I will add this flexibility training in my exercise.

@YiannisChristoulas

3 жыл бұрын

Thank you Trisha! I’m glad to see that you found it helpful! Thanks for the support!

where this is seen as a great benefit is in martial arts, where both power and speed, as well as strength and skill are not compromised. I've trained (traditional weight training) and martial art stretching(dynamic stretching) for +/- 30 years, and though 'too much' of one or the other can have a somewhat negative effect, one needs to understand their own physical limits and balance accordingly. no 'one size fits all' approach. I love how you put this information together. Thank you!! really well put together video! yes, prolonged static stretching has had negative gains before explosive one rep max training, which is what i was mistakenly doing back in 20 years ago, now well into my 40s, training with bands, weights and focused stretching on days off, still keeps me looking good, being strong, mobile😊💪

I'm only at the beginning of the video but I have to say it's wild to me how often popular culture myths (like stretching reduces strength) come from a misinterpretation of scientific studies. I keep coming across more and more areas where this is the case! Fascinating. Thank you for this video investigating it

@YiannisChristoulas

3 жыл бұрын

This is exactly the case David! Thanks for the support!

great video as always! your editing is on point too

@YiannisChristoulas

3 жыл бұрын

Thank you!

Great channel!

@YiannisChristoulas

11 ай бұрын

🙏

such a good content! love it!

@YiannisChristoulas

3 жыл бұрын

Thank you man I appreciate it!

This video is super important.

@YiannisChristoulas

2 жыл бұрын

Thank you, I'm glad you found it helpful!

Excellent video! Does nutrition have any relationship with flexibility training?

It's very funny how people can think stretching reduces strength after seeing even one ballet dancer, not to mention gymnasts. They are insanely fit, strong, conditioned and flexible. That aside - I have to applaud you for having the most professional AND REASONABLE fitness channel. Absolutely amazing work on this video and others. Other than that, I just visited Athens and I really liked Greece and its people. Your greek accent is so pleasant to the ear, and you are super cute, so that's just the cherry on top. Thank you for the great information!!

@YiannisChristoulas

Жыл бұрын

Hi Yair, excellent point about the gymnasts and ballet dancers! Im glad that you enjoy this channel. Thanks for the support I appreciate it a lot 🙏

Very good information. I avoid static stretching prior to workouts because of the increased risk of injury. I dont even know why I think that's a thing. However unlike most people I actually do a dynamic warm-up prior to my workouts or ice hockey games. I have been neglecting my flexibility training so this looks like it will be my greatness return for performance on time invested.

Love the video! Was wondering the effect of inter set stretching on the same muscle group?

Hi Yiannis! When are you going to upload the video we have been waiting for months? With the stretches for the middle splits. You had said it was coming soon but it's been quite some time since that. I am really excited and looking forward to it

@YiannisChristoulas

3 жыл бұрын

Hi Rebeca! I have published it and announced it in November. It's not a video it's an in-depth guide with a lot additional information and follow along videos with all the routines (front split and middle split). You can find the link in the description of the video. Soon enough in the same guide I will publish modules on the pike stretch, pancake, shoulder flexibility, squat mobility and a new technique that can double flexibility gains. It's the most comprehensive guide I could structure. Hope you'll enjoy it!

Yiasou Yiannis. Really enjoy the breakdown and analysis of studies to clarify the information. I am a goalie in hockey and all recommendations that I have had are for dynamic, goalie specific stretches but would love to gain more flexibility, especially as I am getting older.

@YiannisChristoulas

3 жыл бұрын

Yiasou Steve :) Thanks for sharing your experience. Hockey goaltenders need a great amount of passive and active flexibility, it's a demanding position. I would definitely like to hear back on your progress on this. Age is not an issue, you just need more time

@mtlgoalie62

3 жыл бұрын

@@YiannisChristoulas Thank you Yiannis. I will be looking at more of your videos and working on flexibility for sure. Hamstrings is a big one for me.

Can you do a handstand tutorial video? I think your content is amazing thus far:)

Thank you for all your videos Yiannis ! Those are so full of informations ! Could you do a video of how to have a program to build muscle both for power and flexibility ? I just recovered from a surgery and lost a lot of my range of motion and strength and always had teachers telling me that I can't build both in the same time. Either I need to focus on mass or flexibility. What would be the perfect program ?

I will stick with recommending Dynamic Stretching as part of the warmup and Static Stretching after training/competition You are covered and you get the benefits without any downsides as far as we can ascertain from scientific studies currently. Looking forward to seeing your recommendations for Dynamic Stretching!

@YiannisChristoulas

3 жыл бұрын

💪

@mishaaskar3323

3 жыл бұрын

Dynamic stretching in the form of hindu/ judo pushups, hindu squats, bridges and neck bridges, jumping jacks, leg raises and arm circles and hip circles get me ready usually before working out, utilizing the increase dos eof adrenaline to help me periodize my lifting gains higher and higher. Warming up the body to get it ready for work out... Static stretching after training helps stretch out the tensed and traumatized muscles that will be tight... I like to stretch in between sets though, example... If I'm in a gym, I do chest Flys with the pec Dec, then stand up, grab the side of a machine and rotate outwards to have a slight pull on my chest muscles to stretch out. I always stretch in between my exercises but the stretches meant for that muscle group that are static and only for the rest period.

One more reason against "streching killing your gains": injuries will greatly reduce your gains. From my experience it takes months to get back to the strenght level before getting a slight injury. Streching prevents injuries. A study published in the International Journal of Sports Medicine in 2015 found that increased flexibility was associated with a lower risk of injury in adolescent athletes. Another study published in the Journal of Strength and Conditioning Research in 2013 also found that greater flexibility was associated with a lower risk of injury in college athletes. In addition, a review of studies published in the Journal of Sports Medicine in 2012 found that stretching and other flexibility exercises may be effective in reducing the risk of injury in athletes. The authors of the review concluded that stretching and other flexibility exercises can improve range of motion, decrease muscle stiffness, and enhance neuromuscular function, all of which can contribute to injury prevention.

Yiannis if you could do a video on how to improve cardio performance and strength I will be so thankfull. I watched your amazing video on flexibility training and was really impressed, it would be so awesome if you could do more videos of that sort about other fields of training! :)

@YiannisChristoulas

3 жыл бұрын

This is exactly what is going to happen. I first wanted to clarify subjects related to warm up and recovery and then start with subjects on the main train.

@orenisraeli-841

3 жыл бұрын

:D

Yiannis, I'm enjoying your videos. I am late to discovering them.But I have a question, and it might provide you with some new content opportunities. As a Kid in High School I played football as a striker. I got taken out by a defender and couldn't walk for weeks. I was kicking at the ball at shoulder height when the defender ran through my high leg. the injury left me, to this day, with constant pain in the ligaments that make up the inner hip region. I still cannot place a knee on the floor whilst sitting cross legged, or with feet together as a result. I would LOVE to do the splits or even, just open the hip region up so that I can run a reasonable distance, skip rope etc.How does someone like me, now at 55 years of age, do the splits?

Sorry, I'm in love

Can you make a mobil by science or an video about what mobility is? love your videos

This is like, if you do an exercise before a maximal test, vs not doing anything before the test, you will see some decrease in performance.

Ive only reached 1.45 into the movie... But as i see it, static stretching before workout (say 30 min or less) can decrease your results, performace and execusion. Static Stretching after the workout (not exercise), could be beneficial... But working out (low weights high reps) with Dynamic Stretching built into an exercise will best increase your moveability reduce risk of injury/ruptures and in the long run increases your performace in heavy workouts to build muscle.

@pqsnet

3 ай бұрын

Regarding Balistic vs Dynamic stretching. Im pretty sure it depends on your situation. Balistic is not very suitable for those who have short muscles, for example hamstrings (backside of thighs), that can increase risk of injury when provoking the tissue causing minor inflammation. Here Dynamic is the way to go.

Can you do a video on posture? There is really a lot of information out there but most is contradictory and unhelpful in the long run

does static stretchings increase performances on the long term ? i didn't get everything about that but the rest of the video was precise and clear

thanks for finally explaining this argument! but what about stretching after strength training? is it recommended?

@YiannisChristoulas

2 жыл бұрын

100%. Nothing to lose only to gain

I didn't see a discussion of "active stretching" which is short duration brief stretching without long holds. It seems to be a milder form of dynamic stretching and ballistic.

Yiannis, do I need any type of equipment for completing your "flexibility and mobility guide"? Do I need access to a gym?

@YiannisChristoulas

3 жыл бұрын

No, you don't. In specific exercises, I use ab mats but you can do the same thing with any kind of pillow.

please make video on how to run perfectly

What about climbing? (Bouldering). There is consensus not to stretch before training. Especially for finger flexors, ROM is irrelevant in performance and it is believed to increase injury probability or pain. Any input on that? Btw the background song sounds like there is a phone ringing for most of the video duration.

02:27 👍👋 Thanks a lot, I love this kind of content !

You sound like Two Minutes Paper. And smart too

I think the studies have been made because there was no information how does long stretching affects on max performance. Now when this is common knowledge elite athletes are not doing long stretches before max performance anymore, before studies some of them maybe was. When I was a lazy athlete I justified lack of stretching by cherry picking part "stretching is bad for your max performance". Luckily I didn't get injured but my range of motion was not optimal for my sports by no means.

@YiannisChristoulas

3 жыл бұрын

Thanks for sharing your experience 💪

i think some of the reduction in performance isnt just the short time interval between the long static stretch (without other warm up linking static to moving stretch) its also the fact that even just stretching and warming up by their nature use significant amounts of energy...i am personally so messed up that unless i am warming up with a strong stimulant, i will often use half the energy untweaking myself through a long and necessary warm up that by the time finish i peter out on the dance floor quickly after the long warm up and stretch...part of this is my varying state of aerobic conditioning (most of my exercise is walking because i have severe fascial issues from a 26 year old blunt trauma which also saps some energy by diffusion). I think the act of moving through the stuck parts of the fascia when stretching requires significant mental and physical energy. agree?

Thanks for debunking the significance of these various stretch tests, which seem totally worthless. Keep up the good work. Stretching is key to health, especially to seniors

@YiannisChristoulas

3 жыл бұрын

Thanks a lot, I will!

can my stretching sessions last 1 hour a day? and can I stretch in the morning when I wake up and at night before bed?

buen video crack

Thank you for this video. I really got a lot out of it. I'm interested to hear your analysis on how age, diet, posture, and what other factors effect one’s flexibility. I'm 57+ years old. I've never been very flexible although I do stretch, practice yoga and exercise (surf, lift light weights) I've never been able to figure out why I am not more flexible and why does my flexibility disappear so quickly. Am I missing something in my nutrition? Is my posture, chair, couch, bed negatively impacting my flexibility? Why does one's flexibility wane as we get older? Thanks again!

@YiannisChristoulas

3 жыл бұрын

Thank you Kurt! These are all vital components of flexibility training. For this reason, I have already sections answering these questions in my flexibility and mobility guide. Long story short, age only makes it harder but not impossible. You'll just need more time than you would younger. Nutrition can play a role, and you need a balanced diet, exactly like the one that supports general muscle function. Regarding posture, it can definitely affect you in the long run but only if you're not training flexibility in the same period. Posture is not an actual issue when you do train. My upcoming videos are all on how to fix posture by the way.

Good to know, i always stretches longer than 90sec.. I guess i will shorten up to 60sec😅 i already achieved the front split and pancake, but i'm struggling witj backbend so bad. And i feel like i can't habe a bendy back and do human flag at the same time😬

@YiannisChristoulas

3 жыл бұрын

Yes, definitely do that. On the other part make sure to not exceed your anatomical limits. As with every physical ability (strength, endurance, etc.) exceeding some limits in your flexibility will do more harm than good.

If you have no gains, you cant lose them and you need a decent amount of strength to perfom specific streches. So you gain through streching?

I play squash,I seem to be the only person who bothers stretching, over the years I have only had two major problems.Both times I let myself feel rushed and only stretched for approx 3 minutes rather than my usual 15 minutes.First injury was shredded quad muscle on one leg .I was out for 6 weeks. A year later ,same situation ,I rushed my stretching ,badly damaged hamstring ,out for another 6 weeks. At 50+ years old I’d Never had any problems before then and I haven’t had any problems since the hamstring.most of the players in our group warmup while warming up the squash ball. They don’t seem to be at a disadvantage for not having stretched,I am thought to be very flexible bye the people who know me ,yet I only stretch because when I don’t stretch I seem to break. I don’t know what any of it matters aside from everyone is different.

@YiannisChristoulas

3 жыл бұрын

This is why generalizing research so difficult, everyone is different. Nevertheless, besides research, another very important factor that we should always take into account is field experience. And this is why I appreciate a lot sharing your experience. I believe too that there is a relationship between stretching and injury prevention. Not sure about the specifics yet. I'm currently studying the literature on this topic and it will be one of my upcoming videos.

When will you upload video for middle splits been waiting for 6 months 🙂

@YiannisChristoulas

3 жыл бұрын

Hey friend, it's already published. As I said, it's not a video it's a course with way more content in it. The link is in the description! Enjoy!

New to channel.

Nice work! If this comment can help you be recommended to more viewers it would be great (I look at you algorithm)

@YiannisChristoulas

3 жыл бұрын

😂 I hope it does, thank you!

But how about just stretching after the workout?

Will stretching every day affect my performance?

Hey can you address all the BS over increasing height? That video will be a hit!

Yoga are good for you

why there is no subilites

Ωραιος Γιανναρα 🇬🇷🇬🇷🇬🇷

I know this is minor but there is a typo @ 16:13 on number 4. Preperation should be preparation. but great content thanks!

@YiannisChristoulas

3 жыл бұрын

Thanks for that! It looks that I'm getting a ''book syndrome'' with this video. No matter how many times I checked ii, it's so many things written that I obviously didn't make it. Next time :)

@dh6072

3 жыл бұрын

@@YiannisChristoulas this is an approach from a computer science perspective, but when programmers have difficulty debugging their code, their debug backwards. Try editing backwards!

Hi! Thanks for the vid. It's really helpful. However, a piece of unsolicited advice: Besides the summary (that naturally is a repetition of the main points), the video sounds a little bit repetitive. I guess that you could rephrase similar studies to emphasize their difference, especially when you mention them one next to the other. But good content nonetheless. It tranquilizes me a lot.

@YiannisChristoulas

3 жыл бұрын

Thank you Manuel. I certainly did that one on purpose. It was essential to repeat some of the data, in order to make sense for specific parts of the video.

9:10 why is he not wearing shorts?

Yes or no? 🤣 I'm joking great content

@YiannisChristoulas

3 жыл бұрын

😂 Thank you!

Am I the only one waiting on how to do the side splits fast using science?

no flexibility= no power in martial arts...this is true

@YiannisChristoulas

Жыл бұрын

👌

Stretsing😂❤

we know why stretching before weightlifting isn't optimal: the muscle fibers become too elongated to engaged fully. Just stretch after a workout and Bob's yer uncle...

@YiannisChristoulas

Жыл бұрын

Unfortunately my friend science says different, watch the whole video

Really nice 👌 😍💋 💝💖❤️

@YiannisChristoulas

3 жыл бұрын

Thank you Livia

You. Are. Hoo. Cute. Im sorry but i cant be quiet about this. I'll believe anything you say

OMG 😍💋 💝💖❤️

If stretching were actually killing your gains, then smart people would stretch, and to Hell with their gains. There's nothing more hideous or useless than a bloated bodybuilder, who thinks stretching will ruin their gains, then, when they can barely move, they say "See? I'm too swole to be flexible, so that proves it!". What are you trying to gain, anyways? Are you trying to get better, or do you just feel like you need to be wider?