Flexibility Workouts
A proper stretching routine can be a great addition to any training program. Even for those individuals who don't exercise on a regular basis, flexibility workouts for the muscles are a must. A PNF stretching routine, in my humble opinion, contains the most effective stretches for flexibility that you can perform. Other terms that PNF stretching is known by are contract-relax and isometric stretching. "Relax Into Stretch" by Pavel Tsatsouline describes these types of flexibility stretches.
Muscle tension is the primary thing preventing the average person from doing a full split. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won't let you. The reason this happens is that your nervous system keeps you from elongating your muscles beyond a certain point based on its past stretching experience. This reflex causes your muscle to stiffen resulting in muscle tension.
Muscle tension is the primary thing preventing the average person from doing a full split. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won't let you. The reason this happens is that your nervous system keeps you from elongating your muscles beyond a certain point based on its past stretching experience. This reflex causes your muscle to stiffen resulting in muscle tension.
Isometric Stretching
Isometric stretching or the act of constricting and relaxing the muscles is referred to as PNF or proprioceptive neuromuscular facilitation. You will be able to increase your muscles' range of motion when you practice this effective stretching protocol on a regular basis. Stretching using PNF is done by the act of contracting the muscle for short periods, giving it a rest, and then stretching the muscle out a little more. Because bodily reflexes have a slow reaction time, this method is very effective. Even though you relax, the muscles will be more than willing to continue stretching. There is not much time involved in this but it will allow you to have a greater range of motion in which to stretch.
You will also notice an increase in strength along with the additional flexibility by practicing isometric stretching. What happens is that your body feels more comfortable in a stretched position when it is stronger. Your reflexes don't automatically halt the stretch because your body knows it is strong enough to restore itself after a stretch that is longer than the previous one it was able to achieve. In simple terms, your flexibility will increase.
You will also notice an increase in strength along with the additional flexibility by practicing isometric stretching. What happens is that your body feels more comfortable in a stretched position when it is stronger. Your reflexes don't automatically halt the stretch because your body knows it is strong enough to restore itself after a stretch that is longer than the previous one it was able to achieve. In simple terms, your flexibility will increase.
Relax Into Stretch
Flexibility Stretches
Pavel's stretching routine consists of three techniques. To begin you should breath deeply and then exhale the breath immediately while engaged in stretching. Not only will your body relax thoroughly, but your range of motion will increase as well. Forced relaxation is another method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it. Stretch and then hold it until your muscles can't sustain the stretch any longer. 3)) Clasp Knife Method: In this technique, you apply intense force in order to nullify the stretch reflex.
A positive aspect is that there are no limits on where you can do it. A PNF routine can even be done while watching t.v. These simple and easy-to-perform isometric stretching exercises go along way toward not only making your body stronger, but providing you with increased muscular flexibility. Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!
A positive aspect is that there are no limits on where you can do it. A PNF routine can even be done while watching t.v. These simple and easy-to-perform isometric stretching exercises go along way toward not only making your body stronger, but providing you with increased muscular flexibility. Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!
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