Welcome back from Alaska, Adrian Y!
Tonight's Active Recovery Class is canceled. Why not answer this Active Recovery question instead?
In simplest terms, describe PNF Stretching and give an example of using it to stretch your hamstrings. Do you PNF?
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Charlotte says
I’m going to wait for someone more expert than I to answer the PNF question. I’ve never done it to stretch my hamstrings but I do it for hip flexors and adductors a couple times a week. Should do it more often.
Best thing I’ve read about the Gulf Oil spill:http://blog.theparisreview.org/2010/06/14/letter-from-our-southern-editor/
Jim says
I’ve done it with trainers. go to the end of your range, contract for a few seconds, relax, and push further…repeat a few times…it seems like you get to the end of the range but can flex the muscle, and that serves to stretch it further, so when you finish contraction, there’s more give. it works for me, I find certain muscles difficult do work alone….I think I could have phrased that better…
Snip says
Great morning class with Jeremy today, even though I hate snatching.
Warmup w/ 22# including:5 rounds of high pull/power snatch/OHSI liked this complex
Power Snatch42x347x352x3F47x3x3x3x1
high pull67x3x3x3
GHD situps: 3×10
Avi says
since we’re in paleo month – here’s a ‘how to make your own almond milk’ demo video (it’s actually really simple):
http://www.chow.com/videos/show/all/12081/how-to-make-nut-milk#!/show/all/12081/how-to-make-nut-milk
Dan Rx'd says
I no longer use PNF, have move on to using PNG — a much improved format with greater support across various operating systems and browsers.
While I’m on the geek side, anyone else see that Radio Shack (who will also be selling the iPhone 4) is offering a $200 trade in for your iPhone 3GS?
Dan Rx'd says
Did the main site workout from last week:
12 minute AMRAP of:5 front squats@18510C2B pullups20 Double Unders
7 rounds, 5 front Squats, 10 C2B pullups, 2 (!) double unders.
All squats unbroken, unbroken C2B pullups until the 4th round, then 2 sets of 5, doubles were almost all unbroken save for 2 rounds where I snagged on the first rep, and snagged on rep 19.
Was going on 1 round a minute for the first 3 rounds, then started to decay. Last round was miserable
Highly recommended, HUGE hit on the quads, killed my lungs.
Ryan, let’s do this again after the front squat cycle!!!
David Osorio says
PNF is a method of stretching that allows you to “trick” your muscles into relaxing more so that you can increase your range of motion at a given joint.
To PNF your hamstrings (back of your legs) lay flat on the floor with both legs straight. Wrap a strap around one foot and elevate your leg up to where you feel moderate discomfort.
hold the stretch passively for :10
Tighten up your leg for :05
Relax (but don’t drop your leg) and then pull it up another couple inches.
Repeat 3-4 cycles on each leg.
Just by tightening up your leg and then relaxing it, you’ll be able to achieve increased ranges of motion. The stimulus required to increase your flexibility is getting your body into ranges it “thinks” it can’t do and then hanging out there for a good bit of time. This helps reprogram your internal software to increase your flexibility.
If you’re tight, this is great to do after a general warm-up (like rowing) and before a workout. You’ll notice that after a PNF session getting into certain positions won’t be so difficult anymore.
David Osorio says
Here’s a video
http://www.youtube.com/watch?v=spRQ6fCy-_Y
Dan Rx'd says
So, I get me some proprioceptive neuromuscular facilitation daily. Sometimes as often as thrice daily for my hamstrings and adductors. Have hit other areas for a little extra mobility. Most recently had success with a little PNF applied to my front rack position. Elbows WAY up — not comfortable, but got the job done.