What Is Hyperbolic Stretching?
Hyperbolic stretching, also known as reverse stretching or arcing, is an alternative type of stretching that has gained popularity in recent years.
While standard static stretches involve holding a particular muscle or set of muscles in a fixed position for a certain amount of time to achieve the desired effect, hyperbolic stretching involves repetitive movements performed within a specific range of motion and angle to achieve the same effect.
What is Hyperbolic Stretching?
The word hyperbolic is derived from the word hyperbole, which is a figure of speech that exaggerates the truth for effect. In stretching, a hyperbolic stretch is performed beyond a normal range of motion.
It is a form of active stretching that increases flexibility beyond what is possible with a normal stretch.
Learn more about hyperbolic stretching and its benefits
While passive stretching involves stretching a muscle to its maximum length, holding the stretch for a period of time and then letting it return to its normal length, active stretching involves manipulating the muscle so that it goes beyond its normal length, and then contracting (shortening) it repeatedly until the muscle goes beyond its normal resting length and becomes more flexible.
Why Should You Do Hyperbolic Stretching?
Achieving flexibility through hyperbolic stretching is different in many ways to traditional forms of stretching, but the result is often the same — improved joint range of motion and flexibility.
Because hyperbolic stretching is active, it places more stress on the muscles being stretched than traditional forms of stretching, which are passive.
However, because it places far less stress on the joints than other active stretching techniques, it can lead to better overall flexibility and a reduced risk of injury.
Hyperbolic stretching also provides benefits for strength and power athletes by increasing the range of motion in specific joints, which can be essential for improving performance in certain activities.
How to Perform a Hyperbolic Stretch
First, you will need to determine which muscles you want to stretch and how long the stretch should last. Next, put your body into the correct position for the desired muscle and then oscillate the stretch by contracting and relaxing the muscle being stretched.
Start with a gentle stretch and increase the intensity as the muscle begins to relax and stretch further. Hold the stretch for 30–60 seconds. Repeat the stretch as many times as necessary to achieve the desired result. For best results, perform hyperbolic stretches on a daily basis.
Benefits of Hyperbolic Stretching
- Increased Range of Motion. As mentioned above, carefully performed hyperbolic stretching can increase flexibility and improve range of motion in certain joints.
- This can be especially helpful for those who have suffered an injury or have limited range of motion as a result of an inflammatory condition such as arthritis.
- Better Posture. If you have poor posture, hyperbolic stretching can be helpful because it improves flexibility in many of the same muscles that are often responsible for good posture.
- Improved Performance. Hyperbolic stretching can improve performance in many types of activities, including sports and dance. Reduced Muscle Soreness. Hyperbolic stretching can help reduce the amount of muscle soreness following a workout by increasing blood flow to the affected muscles and speeding up their recovery.
- Increased Strength and Power. Hyperbolic stretching can also improve strength and power in certain muscles by increasing their range of motion and making them more flexible.
- Reduced Risk of Injury. When done correctly, hyperbolic stretching can help reduce the risk of injury during certain types of activities because it increases joint mobility and improves the ability to perform certain movements.
Limitations of Hyperbolic Stretching
- Hyperbolic Stretching is not an Alternative to Traditional Stretching. Although it can be an effective way of improving flexibility in certain areas, hyperbolic stretching is not an alternative to traditional stretching. It is, however, a good way of supplementing a standard stretching routine, particularly for people who have a difficult time stretching to their full range of motion.
- May Not be Effective for All Types of Stretching. Since hyperbolic stretching uses a different type of motion and method for stretching than traditional forms of stretching, it may not be as effective for certain types of stretching, particularly those that require a certain degree of muscle relaxation.
- Can Put a Greater Amount of Stress on the Muscles. While it is generally safe when performed properly, hyperbolic stretching can put a larger amount of stress on the muscles than traditional forms of stretching.
- May Not Be Suitable for Everyone. Hyperbolic stretching is not suitable for everyone and can be dangerous if not performed correctly. It is particularly important that those with back problems and people who have joint issues like arthritis do not perform this type of stretching.
Final Thoughts…
Regular stretching is an important part of any exercise routine.
It can improve flexibility and range of motion, which can be helpful for people with certain medical conditions.
Hyperbolic stretching is a form of active stretching that can result in greater flexibility and improved posture.
It can also help reduce muscle soreness, increase strength and power, and reduce the risk of injury.
However, it is important to note that hyperbolic stretching is not an alternative to traditional stretching.
It is, however, a good way of supplementing a standard stretching routine by achieving greater flexibility in specific joints.
