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PNF Stretching
- Thread starter anthrax
- Start date
I suppose if you tried it on your own, using a wall or the floor to brace against, you probably could stretch a little bit better than normal stretching.
For instance when you stretch the hamstring, sit on the floor with your left leg outstretched, and your right leg bent at the knee with the sole of your right foot against your inner left thigh.
Lean forward at the hips, relaxing the muscles around the knee (I always forget that part until halfway through) and hold for 15 seconds.
Take a short break, just long enought to breathe in and out once, then try to poke a hole in the floor with your left heel while bracing your body with your hands at either side or your hips, then try and stretch the hammy again by leaning forward and holding for 15 seconds.
Typically you would want a partner to do this with because that's the way these "PNF" exercises work, but I'm sure attempting to do them with a solid surface should, in theory, work better than normal stretching. Perhaps I will try it out when I venture into the gym tomorrow afternoon.
For instance when you stretch the hamstring, sit on the floor with your left leg outstretched, and your right leg bent at the knee with the sole of your right foot against your inner left thigh.
Lean forward at the hips, relaxing the muscles around the knee (I always forget that part until halfway through) and hold for 15 seconds.
Take a short break, just long enought to breathe in and out once, then try to poke a hole in the floor with your left heel while bracing your body with your hands at either side or your hips, then try and stretch the hammy again by leaning forward and holding for 15 seconds.
Typically you would want a partner to do this with because that's the way these "PNF" exercises work, but I'm sure attempting to do them with a solid surface should, in theory, work better than normal stretching. Perhaps I will try it out when I venture into the gym tomorrow afternoon.
Another way I've seen recommended if you're w/o a partner is to use stretch bands such as powerlifters use. But as you've pointed out, some things you still need a partner for.
Singleton
New member
My favorite chest opener is to use the freemotion crossover machine, set it at about shoulder-height and a light weight, and put my hands through the wrists.
The advantage with the Freemotion machine is that it pulls my arms out and back. Stretching on a fence can tend to create stress on the shoulders by pushing them in and making them come forward. The freemotion doesn't create stress on my shoulders by forcing them in, but opens them apart and back, causing my chest to open and stretch the pecs.
The advantage with the Freemotion machine is that it pulls my arms out and back. Stretching on a fence can tend to create stress on the shoulders by pushing them in and making them come forward. The freemotion doesn't create stress on my shoulders by forcing them in, but opens them apart and back, causing my chest to open and stretch the pecs.
