P.N.F Stretching

P.N.F Stretching
PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training. In our lesson we done two types of P.N.F Stretching, the hamstring stretch and the shoulder joint stretch. to carry out this training you need a mat and a partner. For the hamstring stretch one of the partners layes down on his back on the floor and lays his legs out straight. Then partner two picks one of the legs up and holds it were partner one feels pain partner two holds it there and partner one pushes his heel into partner twos shoulder after 8 seconds partner 2 stops pushing down and relaxes repeat for 2 more with 8 second hold then switch to other leg and do the same for that leg.

The other stretch we done was a shoulder joint stretch were partner one neels down and extends there arms with there palms facing forward. then partner two holds on to the wrists and pulls back. when partner one gets to a state of disstress he pushes forward resisting partner two do this for 8 seconds and repeat 2 times.

 

PNF is a good at improving our flexibilty. We need flexiblity in sports to run faster, shoot harder, throw harder, hit harder and most importantly to keep your self out of injury.

Hamstring Stretch, Partner Assisted Hamstring Stretch Video, Hamstring Stretching Exercises from Brad Walker on Vimeo.