> _How to Do the Splits Fast -- This Technique Changed Everything! -- (Science Based) - YouTube_. Directed by Yiannis Christoulas. [https://www.youtube.com/watch?v=OeJSgrqIxVc](https://www.youtube.com/watch?v=OeJSgrqIxVc). Accessed 23 Jan. 2024. # Evidence-based recommendations for optimal muscle stretching - Most effective methods: static stretching and proprioceptive neuromuscular facilitation (PNF) 1. **==Stretch reflex==**: when you stretch above normal range, your body reflexively contracts the stretched muscle - The stretch reflex is actually a bigger obstacle than muscle tightness 2. **==Autogenic inhibition==**: if you voluntarily activate the muscle you want to stretch, the stretch reflex will get deactivated through autogenic inhibition, enabling you to stretch farther 3. **==Contract-relax==**: one rep of a 6s contraction followed with a 6s relaxation. Do sets of 3 reps 4. **==Bent-leg stretching==**: stratight-leg stretching for the splits is sub-optimal - For the front splits, bend the knee of the front leg and focus on pulling your heel towards you - For the side plits, push your knees downward by creating a slight bend - Full recommendations: **==3 reps of 6/6 for 2-4 sets with 60s rest at 70% intensity.==**