By Ausar Paumam\’ki
New York City Personal Trainer & Health Coach
Stretching is an important part of any fitness routine and should not be excluded. There are many benefits to increasing flexibility and muscular balance which stretching promotes. PNF stretching or proprioceptive neuromuscular facilitation is a modality that is used in conjunction with any corrective exercise routine.Living in modern day society with the advent of technology it becomes more and more difficult to get up and move. Because we live in a linear world of repetitive movements that shake us out of our natural intended motions; we develop muscular imbalances. These imbalances decrease our range of motion and decrease our quality of life by decreasing our ability to be independent. How many times have you asked someone to scratch your back? As we age this dependency on others increases, naturally as it may be, we still need to maintain our semblance of freedom. Stretching will keep us younger and help reduce the aging process by giving us range of motion to complete daily tasks that we overlook as youths. Many people over the age of 70 have problems with sitting and standing which are necessary activities in our lives. These issues can be prevented through daily stretching which will reduce muscular imbalances that cause this muscular atrophy and weakness. Increase flexibility can improve artery function, lower blood pressure which will increase your metabolism. Yes! Stretching promotes weight loss. Stretching will also increase your circulation bringing more oxygen to your muscle fibers and removing waste byproducts from muscle fibers. In other words stretching cleans the body and rids it from things that get in the way of your success.
PNF stretching is the fastest and most effective method of stretching. It is the type of stretching that is often used in yoga asana (movements) which is why yoga is so effective at increasing flexibility and longevity (although the breath pays the chief role in these movements). PNF Stretching increases autogenic inhibition and reciprocal inhibition of the muscle which increases the motion of the body\’s joints. Autogenic inhibition is when the golgi tendon of the muscle being stretched relaxes the muscle allowing for greater flexibility and reciprocal inhibition is when the opposite muscle relaxes allowing even greater flexibility. This is the major deference between static stretching, (which most of us are familiar with) and PNF Stretching. PNF stretching can also be used as a rehab exercise for stroke and paralysis.
PNF stretching can be conducted on your own or through the help of a trained professional. Below are techniques that can be conducted on your own. Please see author for more advanced techniques.
Hamstring Stretch
1. Place heal on a box or high bar with foot dorsi flexed (toes toward your shin) in a comfortable position.
2. Maintain a stabilized position
3. Flex the hamstring simultaneously while stretching and hold for 5 seconds.
4. Relax the hamstring muscle and allow the muscle to move comfortably in to a deeper stretch through the use of gravity only.
5. Repeat the process until the muscle no longer stretches or becomes uncomfortable or painful.
Pectoralis Stretch
1. Stand in a doorway with your elbows forearms and hands on the door frame or wall.
2. Keep the arms stable and move the torso through the doorway by lunging forward with the right leg.
3. Stretch the pec while simultaneously flexing it for 5 seconds.
4. Relax and allow the pec to stretch naturally.
5. Repeat until the pec can no longer stretch or becomes uncomfortable or painful.
