This ONE Simple Thing That Will Increase Your Flexibility…. Tenfold!
Do you constantly find yourself wishing you were more flexible? I know I did! It wasn’t until I stumbled across this trick that I was able to increase my flexibility tenfold!
Although it is extremely normal for one side to be less flexible than the other, I have an old injury that makes my left side far more inflexible than my right… My husband also suffers with sciatica pain from an accident years ago. So when our Chiropractor, Tanya Averill DC, showed us PNF stretching and the benefits behind it, I didn’t waste a moment implementing it into my daily practice!
What Is PNF Stretching?
Proprioceptive neuromuscular facilitation (PNF) is a technique used to increase flexibility and range of motion, using resistance and targeted muscle contractions.
PNF stretching originated in clinical rehabilitation centers, but is now used globally by professional athletes; gymnasts, dancers, and by people like you and me who want to increase flexibility in less than half the time and effort!
This stretch is done utilizing resistance; often with a partner. But if you’re anything like me, you can’t always have someone on standby ready to assist…
So rest assured you can do this on your own!
How Do You Do PNF Stretching?
- Get into a position that stretches the targeted muscle area, allowing a gentle tension to build.
- Contract the stretched muscle group for 5 – 10 seconds while a partner, resistance band, or immovable object, applies resistance.
- Relax contracted muscles and sink deeper into the stretch; holding for 30 seconds.
- Allow 30-60 seconds recovery and repeat 2 -5 times.
As you are putting additional stress on a targeted group of muscles you need to take extra precautions in order to avoid injuring yourself.
Always warm up!
Whether you are using PNF stretching or static stretching; it is important to warm up prior in order to avoid soft tissue damage and tearing in muscles – which can lead to scar tissue, decreased flexibility and increased soreness.
Don’t use full force during contractions.
You will get the best results using PNF stretching with a full stretch and gentle contractions. Study results show that contractions at 20% – 60% are just as effective as 100%. Plus less force equals less risk of injury.
Use even less force on smaller; fragile muscle groups.
On the muscle groups like your neck and shoulders, express caution through using minimal force.
The Benefits Of PNF Stretching!
There are many studies that have proved PNF stretching to be far superior to standard flexibility training methods. Not only does PNF increase flexibility and range of motion; it can also increase muscle strength and general athletic ability… especially after exercise.
Although, along with anything in life, maintaining results requires consistency.
If you are looking to incorporate PNF stretching into your routine check out this post on implementing new habits with ease.
I hope you learned a lot in this quick read… don’t worry, one of them does not have to be ‘how to pronounce proprioceptive neuromuscular facilitation!’
I couldn’t if I tried!