PNF stretch routine?

[KonGato]

Hi!

I have tried dynamic stretching and relaxed stretching but I have not yet tried the PNF stretching which I have seen in some texts.

I googled it and it seems worth a try. I do have quite a few questions regarding it though...

- How would a good routine including PNF stretching look like? Maybe like this? Dynamic stretching - Training (wushu/strength) - PNF stretching - Relaxed stretching ?

- Do I still "have to" do relaxed and dynamic stretching daily if I do the above routine set-up 3 times a week?

- Could PNF stretching work as a stand-alone stretch; effective in its own, no big need to complement it with other techniques?

Appreciate any help :D

[Van Zandt]

I have tried dynamic stretching and relaxed stretching but I have not yet tried the PNF stretching which I have seen in some texts.

PNF is commonly referred to as "isometric" stretching. You can read more about it in the other threads on this forum, by clicking here (http://www.martialartsplanet.com/forums/showthread.php?t=85373) and here (http://www.martialartsplanet.com/forums/showthread.php?t=89245).

- How would a good routine including PNF stretching look like? Maybe like this? Dynamic stretching - Training (wushu/strength) - PNF stretching - Relaxed stretching ?

PNF (isometric) stretching goes in between your regular strength exercises and relaxed stretches. Again, you can read more about how to arrange your exercises in a workout by clicking here (http://www.martialartsplanet.com/forums/showthread.php?t=89245).

- Do I still "have to" do relaxed and dynamic stretching daily if I do the above routine set-up 3 times a week?

PNF (isometric) stretches and relaxed stretches are two ways to increase passive flexibility. You can do either as a standalone method (i.e. do PNF {isometric} stretches or relaxed stretches), or you can do both (i.e. do PNF {isometric} stretchines followed by relaxed stretches). You will achieve results faster if you do the latter.

If you want dynamic flexibility, you will need to do dynamic stretches regardless of which method for improving passive flexibility you choose.

[KonGato]

Thanks!

Not only did you answer my questions but you did also explain that PNF = Isometric stretching; which probably would be my next question :)

[KonGato]

Oh, just one thing!

"The process for doing isometric stretches is simple. Stretch as far as possible, tense for 5-10 seconds, relax, increase the stretch, tense, relax, increase, etc., to your maximum limit. When you've gone as far as you can go, tense the muscles for a final 30-second contraction."

- Tensing the muscles in the side split: Do I tense the muscles correctly by trying to "pull my legs together" (but keeping the feet in place)? That way I feel my groin is working. Or should I tense my hamstrings and quads?

[Van Zandt]

- Tensing the muscles in the side split: Do I tense the muscles correctly by trying to "pull my legs together" (but keeping the feet in place)? That way I feel my groin is working. Or should I tense my hamstrings and quads?

I refer to the side split as the position in which your legs are spread to the sides with toes pointing forwards, as in the picture below:

http://farm2.static.flickr.com/1178/1483267393_9e7033cdb1.jpg?v=0

You should tense the insides of your thighs (adductors). Do as you have described, i.e. "pulling your legs [feet] together".

[BilliardPete]

I refer to the side split as the position in which your legs are spread to the sides with toes pointing forwards, as in the picture below:

http://farm2.static.flickr.com/1178/1483267393_9e7033cdb1.jpg?v=0

You should tense the insides of your thighs (adductors). Do as you have described, i.e. "pulling your legs [feet] together".

Is that you. If so you're a really well put together guy:topic:.

Pete