Improve the Effectiveness of PNF Stretching

Article by George James

PNF stretching is one of the most effective ways to increase an athlete’s range of motion . Standing for “Proprioceptive Neuromuscular Facilitation,” this technique involves taking a limb to it’s end -range of motion, performing and isometric contraction against resistance, relaxing the muscles by moving the limb slightly backwards, then moving the limb to a new and improved end-range of motion.The isometric contraction sets off a reflex (the inverse stretch reflex) that produces a high degree of relaxation after the contraction is released, allowing the limb to be moved to a new end-range of motion.This method of stretching is tried and true, but here are some new and improved ways to perform PNF stretching-methods that make it even more effective.CONCEPTThese improvements take into account the fact that connective tissue and joint stiffness often contribute greatly to inflexibility. Several measures are taken in order to increase flexibility in these areas:• Traction is applied to the joint before, during and after stretches.• The limb is moved in a different plane each time the stretch is increased or tension is released. This also involves more muscle fibres in the stretching.• If possible, the opposite limb (i.e. non-stretching leg) is stabilized-possibly with straps.EXAMPLEHere’s how to apply these new concepts, using hamstring stretching as an example.1. Athlete lies on her back on the massage table (if you have one). It’s optional, but the effectiveness of the stretch will be improved if you can anchor one leg to the table. Velcro straps are ideal for this purpose.2. Take the other leg and gently pull backwards on it, while slowly rotating it in small circles (about a foot in diameter)-five to ten times, first clockwise, then counterclockwise. This will help to loosen the joint capsule at the hip.3. Pushing upwards on the bottom of the ankle (to apply traction to the joint), slowly push the leg forward-keeping the knee straight-to its end-range of motion. When the athlete can feel the hamstring begin to stretch, stop the movement. 4. The athlete then pushes the straightened leg downward against the resistance provided by the partner. Hold for the count of six.5. The partner then shifts the leg slightly sideways (moves it in a different plane) and releases pressure on the leg by pulling the leg slightly backwards. Then, moving it to a different plane again, pushes the leg gently forward until the new end-range of motion is reached.6. The process is repeated for a total of 3-4 repetitions. Step #2 can then be repeated (traction), and three more stretching repetitions can be performed.You’ll notice the increase in range of motion. This same concept can be applied to other limbs and joints, such as the arm and shoulder.SUGGESTED MINIMUMIf you don’t have access to a massage table or straps, be sure to at least move the limb in a different plane of movement every time range of motion is increased, or tension is released.

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Fitness training software can improve the effectiveness of your workouts

The best part about working out is that you look good and feel great. The hardest part about it though is trying to stick to the program and making sure that you reach your specified goals on time. It’s important to realize that the exercise in not the only thing you need to be worried about when it comes to getting into shape. You also have to watch what you eat, and how often you eat it. On the one hand you can hire a personal trainer to help you train and keep your physical exercise on track. They can also put a complete eating plan together for you so that you burn excess fat and feed your body the correct nutrients it needs to function at its optimal level. The only real problem with that is the fact it costs you money for the entire duration that you are with them. The other option is to purchase training software to make sure that you keep on track on your own.

These programs can do everything a personal trainer can do with the benefit of only paying for it once. The only downfall is that it won’t be there to motivate you while are at the gym actually doing all the exercises. In order to find the right software for you here are a couple useful things to look out for when you buy one.

Tracking your progress is important – being able to create your own profile Is important. It gives you an idea of where you are when you start. You can input your height, weight and target goals and it will help you plan out every step regardless of whether you want to slim down a few sizes or prepare for the next fitness competition.

Check for useful information – the program must have some kind of nutrition database built into it so that it can help you plan meals, count calories and optimize your fuel intake to help you achieve your fitness goals.

You will often get frustrated with eating countless amounts of vegetables and carb-free meals, so information on what to eat when you are out is going to be important as well.

Ease of use is just as important – there is no point in spending days on end trying to figure out how the whole thing works. It wastes time and just gets you frustrated. You need to make sure that you can get started right away.

www.fitnesssalestraining.com Mike D’Angelo explains the benefits of bodyevolver personal trainer software. Get your logo on custom skinned software for your personal training company.
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