Doing The Splits Is Easy
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What is PNF Stretching? A great way to learn how to do the splits!
Are flexibility exercises a real pain for you? Until I discovered something called PNF Stretching, they used to be for me, too!
It means, "Proprioceptive Neuromuscular Facilitation." Fancy words that, in essence, mean you make dramatic gains in how limber you are when you combine relaxed, passive stretches with isometrics.
Yes, dramatic gains. Believe me--I know from experience!
I may look pretty limber in this picture, but the truth is, I was never a naturally flexible athlete. If anyone has ever struggled with flexibility, it's me! In fact, when I started practicing Martial Arts in my early twenties I was so out-of-shape I didn’t know my hamstrings from a ham sandwich!
And let me tell you, I had a tough time learning how to get loose enough just to lob a regular round kick to my own head height.
Maybe this has been you’re experience, too: I would arrive an hour before my scheduled class time, sit on the floor off to one side of the room, doing stretch after stretch after stretch until I could finally do the high kicking my belt rank required.
And the next time I came back to class, I had to do it all over again…
And again…and again…
Why Passive Static Stretching Doesn't Work
And a curious thing—after all that stretching, instead of feeling ready to get out there and do a good workout, I always felt a bit sleepy.The reason is obvious to me now. What I didn’t know was that all that passive exercise stretching was helping me to slow down, not warm up!
Why? Because in passive exercise stretching, lengthening of the muscles is accomplished by relaxing them, with a little bit of help from applying your body’s weight to the point where you feel the "burn."
All that relaxation along with deep breathing during the stretch is great for winding down after a workout—or for that matter, as a cure for insomnia!
Believe me, I know how frustrating it can be to try to achieve Martial Arts flexibility that carries over into your "off hours." And when it comes to Personal Safety, that’s where you really need it the most!
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There's Got To Be A Better Way!
It was also frustrating
to see other, more flexible people toss their kicks around like their legs and hips were made of rubber. I started thinking, There’s got to be a better way to get flexible!And there is. After researching many articles and books, and videos, I discovered that Stretching isn’t just Stretching. In fact, there are several kinds of flexibility techniques:
- Passive
- Active
- Static
- Dynamic
- Ballistic
- Resistance PNF Stretching
Passive stretching is okay after a workout, but doesn’t do much to prepare you for high kicks. In fact, what I eventually learned was that most of the improvements to my kicking range came through sparring and heavy bag work.
That’s right—although you can help prevent injuries and cramps by passive stretching before a workout, it does very little to improve your high kicking ability.
So why did sparring and bag workouts work instead?
Because when you’re kicking—that is elongating the muscles involved—then suddenly contracting them with isometric resistance (by your opponent’s block, or your contact with the bag) the resistance during the stretch is what really causes the muscle to elongate!
PNF: The Key To Incredible Kicking Range
Maybe like you, I searched books, videos, and web sites until I finally learned this lesson about isometric resistance in flexibility. And if you haven’t done a ton of research yet, let me save you some time!The answer I found was in Proprioceptive Neuromuscular Facilitation. This type of flexibility exercise--PNF Stretching--is done by alternating passive with isometric stretching.
How PNF Works
Isometric flexibility is when you passively extend the muscle to the point where you start to feel the "burn," and then contract the muscle. Introducing tension to a passively lengthened muscle sort of "tricks" the muscle into thinking it can maintain this longer length. After the isometric, the muscle will relax further into the passive stretch. Regular, continued practice of PNF stretching produces the fastest and most dynamic results for the flexibility you need to practice Martial Arts.
Try These Two Easy PNF Stretching Exercises
These two, easy PNF stretching exercises will get you started on a path to amazing Martial Arts flexibility.
1. Side Splits
Start in a traditional horse stance. Keep your toes pointing straight ahead. Tilt your pelvis forward and keep your back upright. Try to keep your thighs parallel to the ground as much as possible during this stretch!Work your way down until you start to feel pain, and no further. Now tense your leg muscles for 3 to 5 seconds, then relax. If you are able, go down a little bit more. Tense and relax the muscles again. Do this four times. On the fourth time, try to tense and hold for 30 seconds.
Repeat this whole sequence 3 to 5 times. You should not do this before you are warmed up. The best time for the Isometric Side Splits is during or near the end of your regular workout, then do passive stretching at the very end.
2. Front Splits
As great as it is to be able to do the Side Splits, Front Splits is probably even better for Martial Arts. If you consider the position of your body when doing a round or front kick to the head, the Front Splits more closely resembles that position than Side Splits.Start by extending one leg straight out in front of you. Position your rear leg so that it lines up with the front.
It helps if you support your weight with a chair off to one side. Be very careful how far you stretch the hamstring of the front leg. The ability to perform this splits isn’t only in having a limber hamstring, but also flexibility of the front thigh muscles (quadriceps).
For the isometric part of this exercise, tense both the hamstring of the front leg and the thigh muscles of the rear leg at the same time, as if you're trying to pinch the floor with your front heel and back knee. Hold for 3 to 5 seconds.
Relax...go a little further if you can. Tense and hold again. On the fourth time, try to tense and hold for 30 seconds.
As with the Side Split exercise, repeat this sequence 3 to 5 times.
More PNF Stretching & Flexibility Tips
| Check out these PNF Stretching resources: |
1. Step Ladder
Another favorite PNF stretching exercise of mine is to get in the front or side stretch position by using a Step Ladder. This makes keeping my balance easier when doing the tensing part of the exercise since part of my body is supported by something relatively stable.Start a the rung you are most comfortable with—I usually use the one that’s about shoulder height. I’m also facing a wall clock with a second hand so it’s easy to time each part of the exercise.
To increase the difficulty, you simply extend the supporting foot further away from the ladder.
Get into the front or side position and lean in until you feel just a little bit of pain in the muscles. Now, press down on the ladder rung with your foot for 5 seconds. Relax for 5 seconds. Lean in a little further. Press again for another 5 seconds; relax, etc. On the fourth time you press down, hold for 30 seconds.
This PNF stretching exercise accomplishes basically the same thing as the PNF exercises described above for the front and side splits. But it's quite a bit easier on your knee and hip joints.
2. An Even Faster Way To Make Your Hamstrings Limber
Lay on your back and bring your right knee up to your chest. Hold on to your right foot with both hands. Simultaneously raise your foot to where it’s above your head while pulling down on your foot with your hands. You should take about 5 to 7 seconds to bring your foot up to the position over your head.Relax and repeat 7 to 10 times.
When you are done, sit in a normal passive stretching position and stretch your hamstring. You’ll be amazed at how much flexibility you’ve gained in just that few minutes!
These exercises will get you started on a journey toward amazing flexibility for Martial Arts practice. In no time, you will be able to kick targets at your own head level with remarkable ease.
Learn More About PNF Stretching With These Articles and Links...
Developing great flexibility doesn't have to be a pain--in fact, when you learn how, it's really a lot of fun and very rewarding! Click on these links to articles on PNF stretching and other similar flexibility exercises:Click Here For Exercises That Will Make You Stronger, Faster & More Agile
with just a Few Easy Stretches!
Discover the 6 stretching secrets that 90% of people aren't using.
Warm-Up Activities And Stretching Exercises
Elastic Steel PNF Stretching
Here is a great resource on PNF Stretching from Elastic Steel.
Secrets of Stretching: Exercises for the Lower Body
Secrets of Stretching will make you an expert on stretching and flexibility and on combining strength and flexibility training. The program shows you how to safely prepare yourself for strength and flexibility training routines shown on this video... leading eventually to Tom Kurz's results.
Stretching Scientifically: A Guide to Flexibility Training
The safest and the fastest stretching method!
Ultimate Flexibility: A Complete Guide To Stretching For Martial Arts
Ultimate Flexibility is the book you've been waiting for. More than a collection of exercises or an explanation of technique, Ultimate Flexibility is a complete guide to stretching for martial arts, from the very basics of why you should stretch to detailed workout guidelines for every style and level of martial arts practice.
Relax into Stretch : Instant Flexibility Through Mastering Muscle Tension
While stretching tissues may take years, changes in the nervous system are immediate! Your muscles will start noticeably elongating from your first Relax into Stretch practice—and within months you will have achieved a level of flexibility uncommon in our species." —Pavel Tsatsouline
Stretching For Dummies
Stretching for Dummies shows you that stretching is actually easy to do—and reveals how you can reap the amazing benefits of stretching anywhere, anytime.
Image source: Pnf.jpg and Frontsplit2_1.png, Frontsplit2_2.png, Frontsplit2_3.png, Frontsplit2_4.png used under the terms of the GNU Free Documentation License.
