SAMPLE ROUTINE GUIDE

How To Combine Routines

for Healing, Relief And
Sports For Best Results

Maximize Your Flexibility Progress,

Boost Pain Relief & Reinstate Full
Recovery In Shortest Possible Time

BY ALEX LARSSON, MSC.

Foreword
Discover which routines and it's combinations you should use to relieve
and heal various types of health or mobility issues as well as how to
choose exercises depending on sports discipline. You'll also learn when to
do them in the course of your individual workout. Learn what is the
optimal stretching frequency and best times to stretch.

I know with certainty that it is possible to become fully flexible and heal
most types of back pain, neck problems and get rid of sciatica with proper
stretching. There have been hundreds if not thousands of studies
published on the effect of stretching on health, mobility and athletic
performance in the Journal of Sports Medicine and in the National
Institute of Health.

Stretching improves blood flow, which drives oxygen to the injured area
and removes metabolic waste, while also stimulating the healing of
tissues.

“We do not stop exercising because we grow old...

We grow old because we stop exercising” ~ unknown author
Sample Routines Guide
Contents
Important Training Advice 4
Are warm-ups needed? Shouldn't push through pain when stretching? Most
effective stretching protocol. Best times to stretch.

Routines for Pain Relief & Healing 10

Sample routine combinations for over 20 different health and mobility issues
that have the potential to relieve or in some cases completely remove the issue.

How To Stretch Entire Body 12

How to combine all routines and stretch entire body in a 7 day time frame.

Routines for Sport Disciplines 13

How to warm-up for sport workouts and competition and the best
times to stretch for lasting flexibility improvemnet.

Most Potent Supplements 15

Here's what me and my one to one clients use to lose weight quickly.

Your Back, Knees, Cartilage & More 17

Get discounts on all my main exercise programs and bundles.

Sample Routines Guide

 Important Training
01 Instructions
Aging causes a natural decline in the range of motion over which our
limbs and joints can move. From age 20 to 49, our flexibility declines by
~10% each decade.

Studies show, however, that a dedicated stretching routine can and will
give you improved range of motion in your limbs and joints, aka more
“flexibility.”

Benefits Of Stretching Revisited

Stretching induces self-healing abilities of human body and can also

reduce inflammation — some data in animal models suggest it may even
potentially reduce the risk of cancer*.

In addition to alleviating general feelings of “tightness,” increasing

flexibility can also contribute to improvements in overall general health:
balance/stability, improved posture, smoother gait and elevated physical
performance; and it can reduce or even remove pain.

This exercise program is very effective for all kinds of lower and upper
back pain or hip pain, issues pinched nerve and nerve irritation,
herniated or bulged discs.

It can even improve mobility and correct your posture if you suffer from
mild scoliosis or relieve and even completely remove sciatica.

* Stretching Reduces Tumor Growth in a Mouse Breast Cancer Model published in

Scientific Reports by L. Berrueta
The Most Effective Stretching Protocol

Science recognizes several stretching methods but only one of them is

superior to the others. Let's have a look at the most widely used ones
first.

Ballistic and dynamic stretching which involves moving your limbs is

mostly suitable for athletes as part of a warm-up before workout. Most
common and more effective form of stretching is relaxed static
stretching. An example would be bending your trunk over outstretched
leg and holding the position for prescribed period of time.

One way of improving this method is to slowly move your trunk up and
down (forth and back as you stretch) which will increase demand on
neuro-muscular adaptation resulting in improved flexibility.

The most effective flexibility protocol that's ever been discovered

however is called isometric stretching. It involves going into a stretch and
strongly contracting stretched muscle for a period of several seconds.

This is followed by relaxing the muscle and then increasing the ROM
anywhere from few millimeters to an inch and repeating the contraction-
relaxation-increase proces several times. In a way, it's a form of muscle
pre-exhaustion that will switch of muscle tension and allow for gerater
ROM.

Unlike conventional methods of stretching mentioned that focus on

simply stretching a muscle, this unique method also builds strength in
your muscles and tendons - which is awesome considering you are killing
two flies with one single blow.

And let's be open, flexibility and strength are two sides of the same coin.
Too flexible but weak muscle is prone to injury just like a strong but stiff
muscles. So muscle strength and flexibility should be balanced in order
to build and maintain healthy and injury-proof physique.
Here's why this stretching method is so effective:

The method takes advantage of your muscle survival reflex. At any given
moment, muscle flexibility and muscle contraction is controlled by your
brain. Main function of this control mechanism is to prevent muscles
from becoming damaged or injured.

This is done by two mechanisms called survival reflexes. Here's a quick

example how it works.

When a muscle is stretched beyond its usual, daily range of motion, an

impulse from spinal cord is immediately received by the muscle to
contract, in order to avoid injury or damage. This stops you from
stretching deeper. In science this reflex is called myotatic reflex.

But there is also an opposite reflex call inverse myotatic reflex that
protects your muscles from excessive contractions. For example, when
you bench press weight that your muscles can't handle, sudden
relaxation of muscles activates upon development of excessive tension.
The barbell quickly ends on your chest.

You're probably getting the idea already. Since muscle contraction is

followed by deep muscle relaxation, this program uses static
contractions and makes you more and more flexible within one single
stretching session and from one session to the next.

Your First Week Of Stretching

As you will see, Hyperbolic Stretching uses several exercise and

stretching principles such as strength exercises, isometric strength
exercises followed by static relaxed stretches with pulsing (slow,
controlled bouncing or back and forth movement) motion that will
prepare your joints and muscles for the more demanding isometric
stretching.
In week one, especially in your very first session you should only do the
exercises slowly, test all the stretch out and see if you can contract those
muscles. Feeling zero or just a little bit of muscles soreness the next day
is good indicator you have done it the right way.

From your second session onwards your main goal is to focus on

progressively stronger and stronger muscle contractions which are the
most important key to seeing steady progress.

Are Warm-Ups Needed?

Warm-ups have already been integrated into lower body routines

(front and side split routines) in form of strength exercises. It's wise
to warm up before stretching, especially when it comes to stretching
your leg muscles which tend to be more dense and thus, tighter than
upper body muscles.

For muscles from your waist up (except lower back) you don't need any
special warm-up before stretching. Warm-ups increase muscle
temperature and boost intra-muscular blood flow that reduces risks of
overstretching.

There are 2 types of warm-ups, one of them has already been integrated
into the routines:

Using light cardio such as skipping rope, skipping on place or jog

anywhere between 5 to 10 minutes - this is specifically required
before athletic workouts, competition or dancing class.

Using lower strength exercises prior to stretching. I use this

approach in the Hyperbolic Stretching videos for lower body and
splits.
Should I Push Through Pain When Stretching?

Absolutely not! Studies have found that moderate to low intensity

stretching give better results compared to stretching to the point of pain.
While this is somewhat subjective, first thing to understand is that your
momentary flexibility slightly changes during the day and from one day
to the other.

The factors are psychological stress and muscle tension, ambient

temperature in the room, how much you have moved or not moved
during that day or whether it's morning, afternoon or evening. This
means that you should focus on the muscle being stretched, stop
when you feel mind tension, contract that muscle using the techniques
show in the videos and increase your range from there.
When Should I Stretch?

I'm going to turn the tables and ask you a question in return "When can
you stretch with consistency and without skipping stretching?" Although
afternoon and evenings are the most ideal times for stretching, as your
body is warmer and thus naturally more flexible compared to mornings,
what matters more is being consistent and not skip sessions.

So if you have more time and more energy for stretching in the morning,
it's perfectly fine. And if you skip some training session in the morning,
you can still catch up and stretch later that day.

For athletes my best advice to always do the Hyperbolic Stretching

routines after their main workout session (i.e. martial arts, weightlifting,
yoga, dancing etc.).

Some athletes do the routines twice, before their workouts as a form of

a more intense warm-up (but without using muscular contractions that
would otherwise exhaust their muscles prior to their main training
session) and then after their workout with the contractions explained in
the stretching videos.
 Routines for Pain
02 Relief & Healing
Below you will find best routines are their combinations to best address
pain and/or recovery from most common conditions.

This is because it targets 3 muscles that are very important in terms of

body posture (hamstrings and hip flexors) and for lumbar spine
manipulation (lower back muscles.

Lower Back and Hip pain, Pre and Post Hip Replacement
Recovery, Herniated Lumbar Discs, Bladder and Bowel
Control, Spinal Fusion and Stenosis, Pelvic Strength, Hip
Flexors, Lower Back and Hamstring Flexibility, Hip Opening

Front Split Routine

Followed by Side Split Routine

Repeat 3 times per week i.e. Mo, We, Fr or do Front Split routine Mo, We,
Fr and Side Split routine Tu, Th, Sa and rest on Sunday

Sciatic Pain Relief & Complete Sciatica Removal

Front Split Routine

Followed by Pike Routine

Repeat both routines 3 times per week and avoid side split routines as
out of over 1 million users we had reports from 3 people that it
increased sciatic pain. Not a huge number but be cautious as lateral leg
positioning can compress the sciatic nerve running through upper leg
and cause even bigger pain.
All Types of Arthritis, Scoliosis, Fibromyalgia, Spasticity,
Ehler-Danloss Syndrome, Neck and Thoracic Spine Issues

Front Split Routine

Followed by Side Split Routine
Followed by Upper Body Routine

Repeat all 3 routines times per week i.e. Mo, We, Fr or do Front Split and
Side Split routine on Mo, We, Fr and Upper Body routine on Tu, Th, Sa
and rest on Sunday

Shoulder Pain Relief and Recovery

Upper Body Routine

Repeat this routine minimum of 3 times per week i.e. Mo, We, Fr - we
had some users reporting that doing the routine daily contributed to
their fast shoulder recovery, so test it out.

Posterior Pelvic Tilt Fix

Pike Routine, or for even better effect Front Split Routine

immediately followed by Pike Routine

Repeat Pike Routine or both routines minimum of 3 times per week i.e.
Mo, We, Fr.

Anterior Pelvic Tilt, Forward Head Posture Fix and Full-

Body Muscle Strength Improvement

Back Bend Flows

Repeat 3 times per week i.e. Mo, We, Fr.

03 How To Combine
All Routines Together
There are very few people who practice all routines at once in week's
span. Most people usually select and follow only those routines that
contribute to their health goal or to their specific sport discipline.
However for those who want to do all the routines at once, here's the
most optimal way how to combine them in a single week.

Monday - Wednesday - Friday

Front Split Routine
Followed by Pike Routine
Followed by Side Split Routines

Tuesday - Thursday - Saturday

Bridge Routine
Upper Body Routine
Dynamic Stretching (Lower Body)

Alternatively you may want to do all routines in one single session,

meaning you would only be stretching 3 times per week, i.e. Monday,
Wednesday and Friday. In that case, I consider this as the best possible
variation:

Bridge Routine
Front Split Routine
Pike Routine
Side Split Routine
Dynamic Stretching (Lower Body)
Upper Body Routine
 Sample Routines for
04 Sport Disciplines
This section is dedicated to athletes whose primary goals are improving
performance, optimizing their workouts for best results and preventing
injuries from short and long term perspective. For best results, purpose of
which is increasing flexibility, such as routines in this program should be
performed at the end of your sport workouts.

However, if you don't have the energy after a heavy workout and tend
skipping stretching, do them in the beginning or as a separate workout in
different part of the day. Stretching should be done before workout (as part
of a warm-up) and then again after you've finished. And these two differ.

Warm-Ups

Purpose of warm-up is to increase awareness, improve coordination,

improve elasticity and contractibility of muscles, and a greater efficiency of
the respiratory and cardiovascular systems. Warm-ups consist of 3 main
parts.

Joint rotations which are slow circular movements starting with your
wrists, head, trunk, hips, knees and ankles.
Followed by 5 - 10 min of light cardio activity such as skipping rope
or light jogging to increase blood flow in muscles or in case of long
distance running and jogging with proper breathing techniques.
Dynamic Stretching
Static Stretching (this only applies to ballet and gymnastics)

After you've finished your warm-up, you can proceed to your main workout
part and do the Hyperbolic Stretching routines as the very last thing in your
session.
Strength Workouts

Strength exercises with very light resistance

Dynamic stretching for legs and/or upper body (shown in Upper Body
Video)
Main Workout
Hyperbolic Stretching routines (Minimum 3 times per week Upper Body,
Front Split, Back Bridge - split to 2 days according to your strength training)

Judo, Wrestling & Jiu Jitsu

Solo floor mobility drills, falls...
Dynamic stretching for legs and upper body (shown in Upper Body Video)
Main Workout
Hyperbolic Stretching routines (Minimum 3 times per week Upper Body,
Front Split, Pike Routine, Side Split, Back Bridge - you can split to 2 days)

Martial Arts
Skipping rope, shadow boxing
Dynamic stretching for legs
Main Workout
Hyperbolic Stretching routines (Minimum 3 times per week - Front Split,
Pike Routine, Side Split)

Dancing, Ballet, Cheerleading & Gymnastics

Light cardio for 7 - 10 minutes

Dynamic stretching for legs
Hyperbolic Stretching (Front Split, Pike, Side Split but without muscular
contractions, just hold the stretches, Back Bridge)
Main Training Session
Hyperbolic Stretching routines (Front Split, Pike Routine, Side Split, Back
Bridge - including muscular contractions as shown in the videos)
Swimming & Tennis

Solo floor mobility drills, falls...

Dynamic stretching for legs and upper body (shown in Upper Body Video)
Main Workout
Hyperbolic Stretching routines (Minimum 3 times per week Upper Body,
Front Split, Pike Routine, Side Split, Back Bridge - you can split to 2 days)

Cycling
Light cycling, skipping in one spot
Dynamic stretching for legs
Main Workout i.e. Cycling
Hyperbolic Stretching routines (Minimum 3 times per week - Front Split,
Pike Routine, Side Split)

Jogging & Marathon Running

Lung Capacity Expansion Techniques (Coming Soon Into This Program)

Dynamic stretching for legs
Main Workout
Hyperbolic Stretching routines (Minimum 3 times per week - Front Split,
Side Split, Bridge Routines)
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 Your Back, Knees,
06 Cartilage & More
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