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RubenVL
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« on: July 08, 2010, 11:52:55 AM » |
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How to increase your flexibility? Stretching.Often, when people stretch to increase flexibility, they think about static stretching. Your flexibility will increase but there’s a catch. The stability during your movement decrease. Why? Because the farthest point of the muscle can’t be used in an effective fashion. But what is a better way then? PNF Stretching.PNF stands for proprioceptive neuromuscular facilitation. PNF stretching is actually also a form of static stretching but with an important difference. However, lets first see how it works. Actually you do not increase the length of your muscle by stretching. You adjust the boundary when your muscle gets flexed as a reflex to protect yourself. When your muscle stretches out far your brain will get a signal that you might get an injury and by reflex your muscles will get flexed so that you cannot stretch further. To demonstrate this, just think about someone who has been put to sleep. Because they are passed out, you can move them as much as the joints will allow it. The stretch-reflex isn’t working. Well now, how do you do PNF stretching? It’s actually tricking that reflex. By means of stretching you bring your legs, arm or an other body part, to the farthest point, till the stretch reflex kicks in. Your muscles will now flex so you can’t move any deeper. Just to pick an example, lets take the split.  If you’re at your farthest point, try to push your legs together by pushing against the ground for about 10 seconds. This way your muscle gets fatigued and can't do it's function that good anyore (being to limit your range). The first you release the tension, you stretch yourself even further and remain at this position for about 30-60 seconds. This should also be the fastest way to increase your flexibility. And you have the benefit that you maintain your stability in the farthest point because you flex it at that point. However I wouldn’t do this for more then 2 sets per day. And do not forget to warm up! Happy stretching.  |
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« Last Edit: February 09, 2012, 05:21:04 AM by RubenVL »
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Danny
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« Reply #1 on: July 08, 2010, 01:31:08 PM » |
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Wow that sounds like a "shortcut".
Any dangers? o:
Good post btw! +reps!
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My Website5RM/1RM: SQ: 127 kg / 117 kg DL: 142 kg / 144 kg BP: 71 kg / 77 kg Row: 74 kg / 82 kg Press: 48 kg / 52 kg @1,79m | 80kg | 6-pack
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RubenVL
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« Reply #2 on: July 08, 2010, 01:34:12 PM » |
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Thanks. Well no dangers in my experience, but I can imagine that if you do it too often you will be damaging your muscles. Hence my recommendation not to do more then 2 sets per day. |
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CombatRaptor
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« Reply #3 on: July 08, 2010, 06:38:42 PM » |
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A big part of big stretching like this is also just plain genetics. Some people can either do the splits, or will never be able to. If people can actually do the splits, it does take practice, but also depends on how much opening the femur head has in order to move, some people have more bone around the hip and leaves less room for the femur head to move freely, and thus will never be able to do it. I know that's not your point, but just putting it out there
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RubenVL
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« Reply #4 on: July 09, 2010, 01:03:36 AM » |
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I actually don't agree, I'm sure genetics is a part of it, but not that big. Since every baby is actually very flexible, I think it depends a lot on whether you maintain it or not.
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CombatRaptor
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« Reply #5 on: July 09, 2010, 08:29:28 AM » |
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Yeah, but babies' bone structure changes a lot when they are growing up, and ultimately, I doubt you can change the structure through stretching.
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RubenVL
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« Reply #6 on: July 09, 2010, 08:31:14 AM » |
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True, but you could maintain it. Just an extremele example, if you let a baby do a split, everyday, till it's like 12 years, it probably still be able to do a split right?
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Uglok
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« Reply #7 on: July 09, 2010, 12:57:04 PM » |
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A big part of big stretching like this is also just plain genetics. Some people can either do the splits, or will never be able to. If people can actually do the splits, it does take practice, but also depends on how much opening the femur head has in order to move, some people have more bone around the hip and leaves less room for the femur head to move freely, and thus will never be able to do it. I know that's not your point, but just putting it out there
Like Ruben, I disagree. True with something like the splits, that does have bone structure coming into play for box splits. But straight [front] splits etc. doesn't really require that and is just a matter of practice. True, but you could maintain it. Just an extremele example, if you let a baby do a split, everyday, till it's like 12 years, it probably still be able to do a split right?
...true, but look at those young teenage (13,14) ballerinas or professional gymnasts. They really do destroy their body through preserving this flexibility whilst growing and many of them are distorted by mid-20s and develop problems in their 30s that are more commonly found in their grandparents. Good article on PNF. Might be worth mentioning: - like any stretch, PNF requires a warm up. As this is an intense stretching method and the second most dangerous (bar ballistic) it does require solid warming up. - Also good idea to do some static stretching before warming up to the PNF. I've never been a massive fan of PNF to be honest, always found it a loooot of effort when I like to try to relax whilst stretching - but I do know people who gained most of their flexibility due to this technique. |
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sconter
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« Reply #8 on: July 09, 2010, 01:22:57 PM » |
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genetics on this forum seems to be an excuse for not pushisg yourself to be the best you can be..
im weak,.. must be genetics ill never be able to be strong
im not flexable, geneitcs stop me from being.
laziness.
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CombatRaptor
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« Reply #9 on: July 09, 2010, 05:37:21 PM » |
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genetics on this forum seems to be an excuse for not pushisg yourself to be the best you can be..
im weak,.. must be genetics ill never be able to be strong
im not flexable, geneitcs stop me from being.
laziness.
Not at all. I was just stating what I thought to be a concrete fact. I guess I should have done some research myself, but I am just saying what my kinesiology professor said in a lecture. I still believe he is correct, though. Seems to just make more sense. And genetics to play a vital role in strength and gains, but I don't use that as an excuse. |
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« Last Edit: July 09, 2010, 05:41:12 PM by CombatRaptor »
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RubenVL
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« Reply #10 on: July 10, 2010, 02:01:18 AM » |
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...true, but look at those young teenage (13,14) ballerinas or professional gymnasts. They really do destroy their body through preserving this flexibility whilst growing and many of them are distorted by mid-20s and develop problems in their 30s that are more commonly found in their grandparents. Didn't know this part, sicne the only ballerinas I know are still under the age of 20 and are perfectly healthy. - like any stretch, PNF requires a warm up. As this is an intense stretching method and the second most dangerous (bar ballistic) it does require solid warming up. If any would be more dangerous I would actually pick fascia stretching, since you're using actual weights. I will add in that it's necesary to warm up, I can't believe I forgot. |
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Thormod
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« Reply #11 on: July 14, 2010, 02:34:03 PM » |
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Genetics have a play in flexibility! I have some fucked up shit with the hip joint, the "ball" that moves your leg around. The shape isn't round but slighly egg-shaped, which will PERMANENTY decrease my flexibility by 15%.
On the other hand I attend Taekwondo to sort the matter out, works great. I'm still very flexible compared to the average Joe, but not compared to the others in Taekwondo.
I'll never be able to do a SIDE SPLIT, but I can lick my shins in a FRONT SPLIT so it's all about stretching.
It's really all about dedication, stretching is really, really boring but easy to improve flexibility.
Warmup: Run in a large-ish circle to warm everything up, rotate arms, high knees etc.
Stretching: You routine x: say 10+ stretches for the entire body, maybe more, can't remember.
Do every stretch in routine x for 15s. then again for 30s, 60s, 90s.
You WILL feel the improvement, it's all about DEDICATION. I can make a "stretch workout" if someone wants, or maybe some other more agile martial arts practioner feels the urge, do it.
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uoon123
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« Reply #12 on: July 14, 2010, 02:40:15 PM » |
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I learned about this at uni but never really understood how to do it myself. so you stretch the muscle and then tense it?
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RubenVL
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« Reply #13 on: July 14, 2010, 03:27:52 PM » |
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I learned about this at uni but never really understood how to do it myself. so you stretch the muscle and then tense it?
Tense it very strongly so your muscle gets exhausted then move deeper in your stretch and hold it there for a while. |
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Faith tapped me on the shoulder and said: You're a weightlifter.
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cj234
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hey guys this is me wen i started my body bulding
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« Reply #14 on: July 14, 2010, 11:59:05 PM » |
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thanks mate this will help me quit alot |
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