Exercises for Flexibility: Workout routines Using PNF Stretching
June 5, 2012 by admin
Filed under Stretching
Article by David Martinez
Exercises for Flexibility: Workout routines Using PNF Stretching – Other
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Whatever training program you are using, adding an effective stretching routine makes good sense. Whether you exercise or not, I firmly believe that flexibility workouts to relax the muscles is something that everyone can benefit from. In my opinion, the best stretches for flexibility are included in a PNF stretching routine. PNF is another term for isometric stretching which consists of the constricting and the relaxing of muscles. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.
Muscle tension is the primary thing preventing the average person from doing a full split. Pavel tests this ability by having you position one leg to the side of your body at a 90-degree angle and then, with the other leg, doing the same. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won’t let you. The reason this happens is that your nervous system keeps you from elongating your muscles beyond a certain point based on its past stretching experience. Your muscles get tense because this automatic reflex makes them stiffen.
Isometric stretching or the act of constricting and relaxing the muscles is referred to as PNF or proprioceptive neuromuscular facilitation. This stretching method is highly effective at improving your range of motion. To perform PNF stretching, you contract your muscle for a short period of time, relax it, and immediately stretch the muscle a little further. This works because your reflexes are slow to react. The muscles will be primed to want to stretch more even while you are in a relaxed state. There is not much time involved in this but it will allow you to have a greater range of motion in which to stretch.
An added benefit of isometric stretching is that by improving your flexibility, you create a stronger body. What happens is that your body feels more comfortable in a stretched position when it is stronger. Your reflexes don’t automatically halt the stretch because your body knows it is strong enough to restore itself after a stretch that is longer than the previous one it was able to achieve. Increased flexibility is the end result.
Pavel’s stretching routine consists of three techniques. 1) Contrast Breathing: Inhale deeply and then, as you stretch, immediately exhale the breath. This allows your body to completely relax and will increase your range of motion. Forced relaxation is another method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it. Stretch and then hold it until your muscles can’t sustain the stretch any longer. 3)) Clasp Knife Method: In this technique, you apply intense force in order to nullify the stretch reflex.
There’s no reason why you can’t start a stretching routine since you can do these stretches just about any time and any place. You can simply perform PNF stretching in front of your favorite nightly TV show if you’d like. A core group of isometric stretching exercises will certainly help with muscular flexibility, simultaneously increasing both your strength and flexibility. Exercise routines that include stretches for flexibility should be done at least several times a week in order to see results. Don’t be surprised when, in three to six short months, you are performing a full split like a pro!
About the Author
When you’d like to learn about pnf stretches, come see my blog site where I deliver exercise and diet methods to allow you to shed pounds and get a lean physical appearance. Start getting in great shape right now!
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David Martinez
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When you’d like to learn about pnf stretches, come see my blog site where I deliver exercise and diet methods to allow you to shed pounds and get a lean physical appearance. Start getting in great shape right now!
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
www.ogorgeous.com Stretch to prevent injuries and increase flexibility. You asked for it, so here it is! Cassey Ho is a fun Pilates Instructor who loves mixing up her moves to upbeat pop music. Songs in this workout “Colombia” by Anjulie “I’m Into Something Good” by The Bird and the Bee “PYT” by Michael Jackson —— Follow me on Twitter: www.twitter.com Read my Blogilates: www.blogilates.tumblr.com Join me on Facebook facebook.com ——
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