DIY Mobility - Enhance Your Flexibility Training
Have you approached your flexibility training in ways that employ techniques to enhance the time you spend stretching? You can actually do some fairly simple but effective tweaks next time you stretch to get a little more out of each stretch and perhaps open a window for some improved range of motion. You may also be able to then engrain and train that new ability. Some of this works by somewhat “hacking” your nervous system a little.
In this week’s DIY recovery practice, we review one technique called proprioceptive neuromuscular facilitation (PNF). Yes- it’s a mouthful and goes by other names- and used in other ways- but the gist is the same simple technique and can be used in MANY different stretch and mobility routines.
Give this demo on the front of the hip a watch and see if you might connect with how to use it here and elsewhere to get a little more movement and range …
If you missed our breathwork for stress video, follow this link.
Better Stretches:
Looking to unlock new levels of flexibility? While traditional stretching methods have their merits, incorporating a variety of techniques, including Proprioceptive Neuromuscular Facilitation (PNF) stretching, could be the key to reaching your goals. In this post, we’re exploring the benefits of PNF stretching alongside static and dynamic stretching, offering a more varied approach to improving flexibility.
Understanding a Few Stretching Techniques:
Let’s break it down:
Static stretching involves holding a stretch in a fixed position, allowing the muscle to elongate gradually.
Dynamic stretching, on the other hand, involves moving through a range of motion, which helps to improve flexibility and increase blood flow to the muscles.
PNF stretching taps into your body’s natural reflexes by tightening a muscle before stretching it, triggering the reciprocal inhibition reflex for a deeper stretch.
Benefits of Stretching Techniques:
1. Greater Flexibility: Each stretching technique targets muscles and the nervous system, leading to notable improvements in well…flexibility. if you train the specific trait it will improve over time.
2. Time Efficiency: While PNF stretching often delivers quicker results compared to traditional static stretching, incorporating a variety of techniques can provide a comprehensive and time-efficient approach to flexibility training, especially if you like variety.
3. Improved Adaptation: By engaging muscles and the nervous system in different ways, a combination of stretching techniques promotes long-term flexibility and mobility gains.
Video Example: Hip Stretch Incorporating Multiple Techniques
1. Start by lying face down with a yoga strap around your right foot. Pull gently to stretch your quad and hip flexors on the right side (static stretch).
2. Activate your hip flexors by gently pressing your leg down towards the floor for 5-10 seconds (PNF stretch).
3. Exhale and release the contraction, allowing for a deeper stretch (PNF stretch).
4. Transition into dynamic stretching by gently rocking back and forth or side to side, moving within your range of motion.
5. Repeat the static stretch and PNF contraction-relaxation sequence 2-3 times, gradually increasing the intensity.
Tips for Effective Stretching:
Listen to your body—never force a stretch, and avoid any movements that feel too uncomfortable. Some can be normal and part of the process.
If you’re new to stretching techniques, start slowly and gradually increase the intensity over time. This can be done just like you would when training to get stronger by adding more weight to your exercises. Simply add more time to each stretch and/or gradually increase the range of the stretch. It can be as simple as adding :10-:30 each week
Consider seeking guidance from a coach/trainer or massage therapist to ensure you’re performing the stretches correctly and optimally.
Interestingly, stretching has now been shown to also increase muscle size, BONUS!
Interested in learning new ways to maximize your mobility or perhaps some expert hands to help you with any current or ongoing issues? Book your first appointment with a 15% discount here using code MT15.
As always, we will be back again soon with more DIY recovery, mobility and massage; but if you have a specific issue or area you would like to see us cover in one of these, let us know.