I am trying tor read up on PNF Stretching and I read that it involves involves performing two isometric contractions: first of the agonists, then, of the antagonist.
I am not sure what it means by isometric contraction of agnoists and antagonists muscles
teotjunk
PNF Stretchning
PNF
teotjunk,
Kurz's isometric methods generally employ contract relax (CR) PNF, where the stretched muscle (the antagonist) is tensed, relaxed then tensed again. Except that you said the agonist is tensed first, you describe contract relax agonist contract (CRAC) PNF, which takes the sequence one step further by next tensing and relaxing the opposing muscles (the agonists).
In a hamstring stretch, for example, hamstrings are the antagonists and quads are the agonists. (In a CRAC stretch, you would first stretch the hams, then tense and relax them, deepen the stretch, then tense and relax the quads, move deeper into the stretch, then tense and relax the hams, stretch further, tense and relax the quads, and so on.)
There is an explanation of this in Kim’s Ultimate Flexibility. He says CRAC has proven more effective than CR, and both are advanced techniques carrying a high risk of injury if done incorrectly. His book describes only the basic PNF technique and he recommends that you get hands on instruction from someone with experience if you plan to use these methods.
Note that Kurz's method of training for the side splits is similar to the CRAC technique in that the agonists (outer thigh muscles) are constantly at work as you stand in the horse riding stance while doing contract/relax exercises on your adductors, which in this case are the the antagonists.
I hope this is helpful.
Cindy
Kurz's isometric methods generally employ contract relax (CR) PNF, where the stretched muscle (the antagonist) is tensed, relaxed then tensed again. Except that you said the agonist is tensed first, you describe contract relax agonist contract (CRAC) PNF, which takes the sequence one step further by next tensing and relaxing the opposing muscles (the agonists).
In a hamstring stretch, for example, hamstrings are the antagonists and quads are the agonists. (In a CRAC stretch, you would first stretch the hams, then tense and relax them, deepen the stretch, then tense and relax the quads, move deeper into the stretch, then tense and relax the hams, stretch further, tense and relax the quads, and so on.)
There is an explanation of this in Kim’s Ultimate Flexibility. He says CRAC has proven more effective than CR, and both are advanced techniques carrying a high risk of injury if done incorrectly. His book describes only the basic PNF technique and he recommends that you get hands on instruction from someone with experience if you plan to use these methods.
Note that Kurz's method of training for the side splits is similar to the CRAC technique in that the agonists (outer thigh muscles) are constantly at work as you stand in the horse riding stance while doing contract/relax exercises on your adductors, which in this case are the the antagonists.
I hope this is helpful.
Cindy
Re: PNF Stretching
All proprioceptive neuromuscular facilitation (PNF) involves at least the combination of first tensing (isometrically or against resistance) the muscle to be stretched while it is in an extended or stretched position and then stretching it further. There are various ways to achieve this.
What resources have you read in your research on PNF, so far?
Regards,
Cindy
What resources have you read in your research on PNF, so far?
Regards,
Cindy
Re: PNF Stretchning
Other than stretching scientifically, the is the other resource that I have read
http://www.cmcrossroads.com/bradapp/doc ... tretching/
teotjunk
http://www.cmcrossroads.com/bradapp/doc ... tretching/
teotjunk
Re: PNF
Do you happen to know any book or DVD that expalins PNF stretching extensively ? Thankselskbrev wrote:teotjunk,
Kurz's isometric methods generally employ contract relax (CR) PNF, where the stretched muscle (the antagonist) is tensed, relaxed then tensed again. Except that you said the agonist is tensed first, you describe contract relax agonist contract (CRAC) PNF, which takes the sequence one step further by next tensing and relaxing the opposing muscles (the agonists).
In a hamstring stretch, for example, hamstrings are the antagonists and quads are the agonists. (In a CRAC stretch, you would first stretch the hams, then tense and relax them, deepen the stretch, then tense and relax the quads, move deeper into the stretch, then tense and relax the hams, stretch further, tense and relax the quads, and so on.)
There is an explanation of this in Kim’s Ultimate Flexibility. He says CRAC has proven more effective than CR, and both are advanced techniques carrying a high risk of injury if done incorrectly. His book describes only the basic PNF technique and he recommends that you get hands on instruction from someone with experience if you plan to use these methods.
Note that Kurz's method of training for the side splits is similar to the CRAC technique in that the agonists (outer thigh muscles) are constantly at work as you stand in the horse riding stance while doing contract/relax exercises on your adductors, which in this case are the the antagonists.
I hope this is helpful.
Cindy
teotjunk