PNF Stretching

[Bozzy]

'Proprioceptive Neuromuscular Facilitation'


I'm making a vow to stretch every night and after every training session.

[joepaxton]

PNF = sex :smile:

[n3m3s1s]

What is PNF stretching?

[Ewasiuk]

What is PNF stretching?

Penis-Narcotic-Fucking

[Bozzy]

What is PNF stretching?

I'm mainly gonna be doing it for side splits, so heres what you do.

Assume a stretch at your max, hold for 20sec (ish)
Tence/contract stretching muscle for 5-7secs
Relax and allow yourself to get lower in the stretch, thus making your max higher..hold that for 10sec.
Get out of stretch, wait 20sec, and just repeat it.

Its said to be the fastest way to achieve maximum flexibility.

http://www.sport-fitness-advisor.com/pnfstretching.html

[joepaxton]

Basicly....................Isometrics:smile:

[Papa Lazarou]

Yeah basically.

Pretty sure you shouldn't do it every day - just take it easy and be patient. Good luck!

[Bozzy]

Well, some days I wont, but I will as often as I can, btw joepakistan watch out I'm gonna be more flex than you and jake soon:smile:

[n3m3s1s]

so its the same way of stretching I always do -_-

[Birch]

PNF is the most efficient way to stretch, though you should really take your time with it.
Also most stretches are better done with a partner, some stages of it emphasize relaxation, so you dont want to be activley using your muscles to in the tension position.

[Bozzy]

:good:I'll bare that in mind:good:

[Ashtar]

I bet PNF could be done every night instead of every other day if you did it half as intensely.

[Pot]

'Proprioceptive Neuromuscular Facilitation'


I'm making a vow to stretch every night and after every training session.

You wanna streach everyday lol, streach hard the days you are not training, streach medium befor and light after.

[Papa Lazarou]

Except not haha.


If anything you can stretch hardest after training.

Read: http://trickstutorials.com/index.php?page=content/flexibility

[Ashtar]

Stretch hardest? Or relax better? PNF takes energy, if you're tired you can't tense as hard. The tiredness means less energy for your stretch reflex to use to keep you stiff, and being warmed up means more pliable tissues. It's probably good not to be able to tense TOO hard though.

[Phil D]

to do PNF effectively you relly need a partner

[ninjitsian]

i think doing regular pnf splits stretches is super effective by yourself. and you could always do some isometric excercises. that helped me get flexibility a whole lot more that static. dynamic dowsnt count though since the type of flexibilty is different

[Ashtar]

It's easier to do isolated stretches with a partner, like if you were stretching JUST the hamstring to help front splits, rather than both the hamstring and the hip flexors of the back leg.

What's annoying is they always demonstrate a partner-assisted hamstring stretch on the back, but I've never seen a demonstration of a partner-assisted hip flexor stretch. Isn't that actually an attack in wrestling or something? I saw the tomboy use it against the cool teacher in this anime I just watched called 'Manabi Straight'.