This is the kind of stretching that will relieve your body


Stretching after your workout is like eating fruits and vegetables every day

You know you should consume them, but you end up not doing it.

Usually, whether you are in a gym or at home, as soon as you finish your workout you will run or take a bath, or sit somewhere to calm down, and in the worst case you will run to eat some food that will make you recover your powers.

Unfortunately, all of the above will harm you. Fortunately, stretching will help you complete your workout properly, giving you greater mobility and flexibility, reduced risk of injury, and faster recovery.

All of this can ultimately lead to better performance during exercise and therefore to faster achievement of your goals.

Any form of stretching will help, but if you’re working out with another person or a trainer, PNF (Proprioceptive Neuromuscular Facilitation) stretching is an ideal choice.

What is PNF stretching?

PNF is a form of assisted stretching in which a person helps you achieve a deeper stretch of the muscle. The image that comes to most people’s minds is that of a coach kneeling over the athlete while gently lifting one leg toward their torso to stretch it.

There are different ways to perform PNF, but the one generally considered the most effective is aimed at: “hold-relax-contract”.

How will PNF stretching help you?

When PNF stretching is performed, the coach raises the athlete’s leg until the athlete feels a stretch (to the point of mild discomfort) in their thigh. This position is held for 10 seconds while the athlete then applies pressure to the coach for 6 seconds.

At this point the coach resists, keeping the leg in the same position. Finally, the athlete flexes their hip muscles as the coach gently pushes the leg as far as possible to stretch.

When performed correctly, PNF allows you to achieve a much deeper stretch. This is due to the combination of assisted and autonomous contraction that occurs. The first is the contraction of the target muscle, while the second is the contraction of the antagonist muscle.

Together, they allow the targeted muscle to lengthen to its maximum extent and thus achieve greater flexibility.

How will you make PNF stretching part of your training?

PNF stretching should be part of your relaxation and not part of your warm-up.

According to research, PNF stretching can reduce your weight performance if you include it in your warm-up. On the contrary, if you include it in the final stage of your training it will help you to perform better overall.

Before including this type of stretching in your routine, don’t forget to check your limits with your coach.

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