Any good training program must include stretching as one of its main components. Even for those individuals who don't exercise on a regular basis, flexibility workouts for the muscles are a must. In my opinion, the best flexibility stretches are included in a PNF stretching routine. Other terms that PNF stretching is known by are contract-relax and isometric stretching. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.
The main reason why most people can't do a full split is because of muscle tension. To test your agility, Pavel suggests that you position each of your legs at a ninety degree angle. Your body keeps you from doing a split with both legs extended, even though it is a relatively simple task when you're only extending one leg at a time. What happens is that based on previous experiences, your nervous system doesn't let you stretch your muscles beyond a certain point. Your muscles get tense because this automatic reflex makes them stiffen.
PNF stands for proprioceptive neuromuscular facilitation and is commonly referred to as isometric stretching or contract-relax stretching. You will be able to increase your muscles' range of motion when you practice these fitness tips on a regular basis. To perform PNF stretching, you contract your muscle for a short period of time, relax it, and immediately stretch the muscle a little further. When you extend the muscle as quickly as possible, it stretches because you don't give your reflexes time to react. Even though you relax, the muscles will be more than willing to continue stretching. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don't have a lot of time before your reflexes come into play to stop the stretch.
An added benefit of isometric stretching is that by improving your flexibility, you create a stronger body. The body is more at home when it is stretched out if it has the strength to go along with it. Your reflex responses are minimized as your body realizes that it is strong enough to handle the stretch out position which allows you greater stretching abilities. In simple terms, your flexibility will increase.
Pavel's stretching routine consists of three techniques. The first is contrast breathing which involves taking a deep breath and instantly exhaling while stretching. This allows your body to completely relax and will increase your range of motion. Forced relaxation is another method. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it. Stretch and then hold it until your muscles can't sustain the stretch any longer. Finally, Pavel discusses the Clasp Knife method which essentially involves canceling out your stretch reflex by aggressively applying force.
A positive aspect is that there are no limits on where you can do it. A PNF stretching routine can even be done while watching t.v. Formulating an exercise plan using isometric stretching will aid you muscular flexibility while at the same time adding to increased strength and limberness. Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!
