flexibility
PNF stretching
PNF stretching is a very effective way of stretching. However, it has more risks of injury than static stretching.
This way of stretching will focus on the relaxation of the muscle after activation. Basically, you do a normal static stretch for 10 seconds. After these 10 seconds, you stay in position but you will push your stretched body part away from the direction is is being stretched (for example you will try to sit up when a partner is pushing you down when you stretch your hamstrings with straight legs on the floor). Your partner will keep you from doing this so you are pushing without moving (you are still in the basic stretch position you started in). After you push for 6-10 seconds, you will relax again and do a static stretch. This will result in a much deeper stretch!
This method is highly effective but not without danger. You have to work with a partner and make sure you communicate with each other to prevent injuries.
This way of stretching will focus on the relaxation of the muscle after activation. Basically, you do a normal static stretch for 10 seconds. After these 10 seconds, you stay in position but you will push your stretched body part away from the direction is is being stretched (for example you will try to sit up when a partner is pushing you down when you stretch your hamstrings with straight legs on the floor). Your partner will keep you from doing this so you are pushing without moving (you are still in the basic stretch position you started in). After you push for 6-10 seconds, you will relax again and do a static stretch. This will result in a much deeper stretch!
This method is highly effective but not without danger. You have to work with a partner and make sure you communicate with each other to prevent injuries.
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The myths of stretching
Stretching is a vital part of the workout. Some people often forget about it or prefer not to do it because they don’t believe in it. The truth is: it is necessary and you should do it every workout.
Stretching has a lot of advantages, for example:
- quality and speed of your movement can improve because of the bigger ‘radius’ of the movement
- injuries are prevented when your muscles are more flexible
- More blood (which means more oxygen as well) is transported to your muscles, which improves recuperation
- lactic acid can be processed faster because the blood flow is improved throughout the muscles
- stress levels decrease
- improve your body awareness
-…
Some researchers still claim that stretching has negative impacts on performance. Is this true? Yes… this could be true. It is shown that stretching can decrease muscular strength in some cases. Does this mean athletes have to stop stretching? No, every athlete should stretch their muscles. Even people who want to develop muscles or strength should stretch up to a normal level of flexibility. They don’t have to be able to put their feet in their neck or be extremely flexible. What can be recommended is stretching after the training though, to prevent their muscles from being extremely short and their workout won’t be affected of the decrease of strength (which mostly lasts a short amount of time). But everybody should stretch, for all the advantages shown on top of this article! Every sporter should have their own stretching program though, specific to their sport, health situation or wishes.
Everybody knows that muscles stretch but what most athletes don’t know is what prevents a muscle from being stretched? There are 2 proprioceptive organs in our muscles: the Golgi tendon organ and the muscle spindle.
The Golgi tendon organ is a little proprioceptive (‘self sense or awareness’) organ that is located at the connection of the muscle and tendon. This organ measures the tension, created by stretching the muscle. When the tension gets too big, the organ will send a signal which will create a reflex to contract the opposite muscle. For example: you are stretching the hamstrings (back of the leg) and are going too far. The Golgi organ will send a signal and your quadriceps (front leg muscles) will contract to prevent your hamstring from being overstretched and damaged…
The muscle spindle will measure the length of the muscle and will give feedback to the central nervous system so this can determine the position of body parts. When the muscle becomes too long (overstretches), the central nervous system will act and will contract the opposite muscle, just as before.
When you stretch frequently, not only the muscle will be able to stretch further but also these organs will adapt and will allow the muscle to be stretched further.
A few tips for stretching:
- stretch at the end of your workout
- when it hurts, you went too far
- spend time on stretching several times a week, you will lose flexibility if you don’t maintain it
- stretch your muscle for 20 seconds if you do static stretching (different types will be discussed in another post)
- consider your stretching as a workout in a workout… Don’t neglect it!
Stretching has a lot of advantages, for example:
- quality and speed of your movement can improve because of the bigger ‘radius’ of the movement
- injuries are prevented when your muscles are more flexible
- More blood (which means more oxygen as well) is transported to your muscles, which improves recuperation
- lactic acid can be processed faster because the blood flow is improved throughout the muscles
- stress levels decrease
- improve your body awareness
-…
Some researchers still claim that stretching has negative impacts on performance. Is this true? Yes… this could be true. It is shown that stretching can decrease muscular strength in some cases. Does this mean athletes have to stop stretching? No, every athlete should stretch their muscles. Even people who want to develop muscles or strength should stretch up to a normal level of flexibility. They don’t have to be able to put their feet in their neck or be extremely flexible. What can be recommended is stretching after the training though, to prevent their muscles from being extremely short and their workout won’t be affected of the decrease of strength (which mostly lasts a short amount of time). But everybody should stretch, for all the advantages shown on top of this article! Every sporter should have their own stretching program though, specific to their sport, health situation or wishes.
Everybody knows that muscles stretch but what most athletes don’t know is what prevents a muscle from being stretched? There are 2 proprioceptive organs in our muscles: the Golgi tendon organ and the muscle spindle.
The Golgi tendon organ is a little proprioceptive (‘self sense or awareness’) organ that is located at the connection of the muscle and tendon. This organ measures the tension, created by stretching the muscle. When the tension gets too big, the organ will send a signal which will create a reflex to contract the opposite muscle. For example: you are stretching the hamstrings (back of the leg) and are going too far. The Golgi organ will send a signal and your quadriceps (front leg muscles) will contract to prevent your hamstring from being overstretched and damaged…
The muscle spindle will measure the length of the muscle and will give feedback to the central nervous system so this can determine the position of body parts. When the muscle becomes too long (overstretches), the central nervous system will act and will contract the opposite muscle, just as before.
When you stretch frequently, not only the muscle will be able to stretch further but also these organs will adapt and will allow the muscle to be stretched further.
A few tips for stretching:
- stretch at the end of your workout
- when it hurts, you went too far
- spend time on stretching several times a week, you will lose flexibility if you don’t maintain it
- stretch your muscle for 20 seconds if you do static stretching (different types will be discussed in another post)
- consider your stretching as a workout in a workout… Don’t neglect it!