Get Flexible FAST! - PNF stretching for gymnastics
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- čas přidán 29. 08. 2024
- In this tutorial I explain the science behind the PNF stretching technique, as well as explaining what consists a typical PNF session. It is a great way too boost your flexibility much faster than with 'traditional' stretching methods.
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Best PNF stretching explanation on youtube. I get it now :) Well done mate and thanks!
Thank you, very glad I was able to help clear it up for you!!
He forgot to mention the muscle spindle. The muscle spindle is an organ that's mixed in with the muscle that senses how long the muscle is. When the muscle is stretched, the muscle spindle notices and triggers a reflex that contracts the muscle preventing it from stretching more.
The Golgi tendon organ is another sensor in your tendon that also measure stretch. When you apply a lot of force to the tendon, the tendon stretches which activates the Golgi tendon organ reflex which is a relaxation reflex.
When you are normally stretching, there's a particular ratio of muscle spindle activation to Golgi tendon organ activation. By flexing the muscle, you're reducing the muscle spindle activation by contracting the muscle a bit while at the same time stimulating the Golgi tendon organ signal more. This causes more of a relaxation reflex than the contraction reflex generated by the muscle spindle. This, in turn, allows you to relax the muscle a little more which allows you to obtain a bit more stretch.
You can use this method 2 or 3 times in a row to lengthen the muscle, and the results will last about an hour or two. To maintain your new flexibility, you should use normal stretching every hour or two for the rest of the day. Then, the next morning you can use the PNF method again to regain the flexibility that you obtained the previous morning. However, do not attempt to achieve more flexibility every day as you could possible cause severe muscle damage.
The myosin and actin are like the fingers on both your hands weaved together. If you pull them completely apart, the fingers won't know where to go back to so that they're weaved together properly. This would force your muscle to completely disassemble and rebuild the myosin and actin. This is something that will take a very long time and will therefor set back your stretching several weeks. So just don't do it. If you notice any sharp or stinging pains, or any unusual pain that you have not felt before, stop immediately and wait for your muscle to recover before attempting to stretch further.
If you do cause an injury, you can continue to stretch the muscles to a length that causes no pain, but don't keep causing pain over and over again as that will delay your recovery. If you push yourself too hard, you will cause injuries that will delay your progress more than not pushing yourself hard enough. So it's best to be cautious.
Great explanation of how PNF stretching works!
Another great tutorial - keep them coming!
Will do man, I'm aiming to upload once a fortnight for the foreseeable future :)
Another great explanation. Thank you : )
I believe you can safely perform PNF stretching every day. You just have to make sure you only use it to reach the same stretch/flexibility, and not more.
For example, if you do a PNF stretch on Monday morning, then you can stretch normally every few hours all day to maintain the flexibility that you gained in the morning. Then, on Tuesday morning you'll notice that your muscles are a bit sore and you're not as flexible as you were on Monday. You can then use PNF again to regain exactly the same flexibility that you obtained Monday morning, but not more. Then you can stretch normally again all day to maintain that flexibility. You can continue this every day until you no longer feel sore and can easily reach the same flexibility that you achieved Monday morning without the use of PNF. At this point you can use PNF again to increase your flexibility a bit more.
If you ever notice that you're getting more and more sore, or that you are more sore than usual, then you need to back off a bit before you cause an injury.
Basically, if you're careful and do not attempt to progress too quickly, you can use this technique more often. If you're real aggressive about it, obviously you'll have to do it less often. I believe it's more productive to be less aggressive so that you can stretch more often.
very good point, a lot of things are possible if you listen carefully to your body!
Excellent. Thank you. : )
great video. thank you for your advice
Best explanation of this technique. Thanks for your time in creating this great video
thank you . great explanation
hey nath just discovered your channel and all your your tutorials are very informative i've learnt a lot especially about the pnf stretching, just have one question though i did a pancake stretching using the pnf method and did exactly what you did on the video and it really worked for me now the question is if one set is composed 3 cycles just like in the video how many set should i do? and can i increase the number of cycles per set like maybe up to five or more?
Great. Thank you
Brilliant
I’ve got my middle split already flat to the floor but the following the day when I do it again I cannot get down to the floor I don’t understand why I lost it
Chances are on that previous session you got it flat after you were fully warmed up and loosened up; it's not a fair comparison to compare that to at the start of the next session. I have been able to do left leg splits flat for over 10 years; but I've never been able to do it cold; it takes me a good 5 minutes of stretching each session to get it down again :)
Since you say we shouldn't do this every day, If i'm trying to become flexible quickly, should I do regular stretching in between the PNF?
I think doing this 3-5 times a week would be enough to see improvement; but light stretching in between may well help yes!
You are awesome! question though, how would you explain this to kids in a class to get them to understand this kind of thing.
Thanks, I'm glad you enjoyed the video! Of course, you don't need to explain the technical details to kids, they don't need to understand why, they just need to know what to do. I find that with kids, PNF is best done if a coach is stretching them, so they can hold them in position and say when to push and when to relax - if they're stretching alone it's probably easier to just use static stretching :)
I din't think the kids need to understand how it works. They just need to be convinced that it does. What they do need to understand is that if they use this method to push themselves too much, they can cause damage that will slow down their progress. They need to understand how to restrain themselves from pushing too hard too often.
Also called isometric stretching
PNF is a type of isometric stretch yes, but they are not exactly the same thing. Just sitting in splits for 2 minutes would be isometric stretching, but wouldn't be the same as what is explained here :)
Hi ! Thanks you for this video.
Are you using PNF for other kind of stretching than the one you just shown in this video ?
Yep in theory you can use PNF for any muscle or stretch, I have certainly used it to stretch my shoulders and my pike fold as well as my splits!
how mnay days u got?
Before doing PNF one has to do something else- without this something else one cannot go too far
What the fuck sound effects
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