"Clocks slay time... time is dead as long as it is being clicked off by little wheels; only when the clock stops does time come to life."William Faulkner
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Best and worst performances from Saturday NCAA Football
Impressive LSU: First off, as I stated in another thread, big emotional win for LSU. Was supposed to be a home game for the Tigers, but they had to travel to Tempe, a very tough place to win. They didn't quit when a lot of team would've, and got the ...
Intelligent Tailgating (or how to pick up girls in an abandoned parking lot)
Intelligent Tailgating (or how to pick up girls in an abandoned parking lot)1)Check the Weather Report: Tailgating is an outdoor sport, and you need to pack and plan food accordingly. Don’t barbecue in heat, don’t do sandwiches in the cold.2)Keep it ...
Kendo Equiptment
http://www.international-kendo.com Kendo is a very physical sport and and its practicioners need lots of protective equiptment. The gear include the kendo bogu (armor), the kendo uniform (worn under the bogu; consists of a hakama and G.I.), and the kendo ...
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PNF Stretching
Proprioceptive Neuromuscular Facilitation
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.
Warning! Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used.
Also, before undertaking any form of stretching it is vitally important that a thorough warm up be completed. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while also increasing the body’s muscle temperature. This is essential to ensure the maximum benefit is gained from your stretching. For a more detailed article on warming up properly, refer to the following link. http://www.thestretchinghandbook.com/archives/warm-up.htm
How to perform a PNF stretch
The process of
performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5 - 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note; the effort of contraction should be relevant to the level of conditioning.
The contracted muscle group is then relaxed and a controlled stretch is applied for about 30 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 - 4 times.
Information differs slightly about timing recommendations for PNF stretching depending on who you are talking to. Although there are conflicting responses to the question of how long should I contract the muscle group for and how long should I rest for between each stretch, I believe (through a study of research literature and personal experience) that the above timing recommendations provide the maximum benefits from PNF stretching.
About the author:
Article by Brad Walker. Brad is a leading stretching and sports injury consultant with over 15 years experience in the health and fitness industry. For more articles on the prevention & treatment of sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting http://www.thestretchinghandbook.com/.
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