Article - PNF Stretches Sept 3, 2004 10:57:13 GMT
Post by Dackpt on Sept 3, 2004 10:57:13 GMT
Please read the 'Stretching Principles (What & Why)' article before attempting the following stretches.
PNF Stretching is a developmental technique, improving overall flexibility.
Follow the example below to see how to perform the stretches.
Using a towel, the leg is pulled towards the chest. Your leg should be slightly bent and your free leg should lie fairly straight on the floor. Holding the leg with the towel, you should try to pull your leg back to the floor, resisting it with the towel. After 7 seconds, relax, take a deep breath and as you breathe out, pull with the towel and start to stretch the hamstring, bringing your leg up to your chest. After 13 seconds, ease of the stretch slightly and try to push your hamstring down again against the towels resistant, again for 7 seconds. Relax and stretch the hamstring again and you should notice that your leg should get a little closer to your chest. Repeat this process until there is no improvement between stretches (usually 3-4 times). Then move onto the other leg.
Using the same method the first example, pull your heal towards your bottom, apply the resistance by trying to straighten the leg for 7 seconds then pull your heal to your bottom again. To gain a further stretch, place a rolled up towel under your knee and keep your hips pressed to the floor.
3. Calves (Gastrocnemius, Soleus)
Pull your toes up with the towel and press against the towel, trying to point your toes, both with the leg straight and bent. Follow the 7-13 rule.
Bend knee 90deg, pull knee to your chest and push against your hands
Bend knee 90deg, pull lower leg across your chest with your opposite hand (right in this example) and pushing your knee with your other (left). To stretch, push your knee and pull your foot. To push, try and pull your foot out of your hand.
Holding your ankles push down with your elbows to stretch the groin. For the push faze, try to pull your knees together, pressing against your elbows.
This stretches from the outside of the hip, down towards the outside of the knee. Place the leg you want to stretch behind your other leg. To stretch, tilt your hips up on your stretched side and lean to the other. To push, try to pull your leg against the floor, trying to pull your leg from behind the other.
Lie on your side with weight in your hand (1kg aprox). Hang your hand over and slightly behind your head with your palm facing up. Let the weight stretch under your arm, below your shoulder. To push, lift the weight 5-10 cm and hold.
8. Pectorals, Triceps
Lay on a table or a bed, with your shoulders hanging over the end. With a weight in your hand (1kg+) hang your hand behind and over your head, keeping your arm close to your ear. Let the weight pull your arm down to stretch. Pull the weight up 5-10 cm for the push faze
9. Pectorals, Deltoid
Place your hand on a post or a corner of the wall and use your body weight to pull your hand behind your back, push your hips forward to get further stretch. To push, push your hand against the wall.
Holding onto a towel, hold your hand behind your head and with the other hand, pull the towel to pull your top and down. To push, pull against the towel, trying to pull your hand higher than your head.
More Stretches Are To Follow, Including The Rotator Cuff And More Effective Quad Stretches