PNF Stretching - Surpassing Your Limits
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- เผยแพร่เมื่อ 7 ก.พ. 2025
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PNF Stretching stands for Proprioceptive Neuromuscular Facilitation. Basically you are stretching until your Spindle kicks in and you cannot stretch any further. Then you are purposefully contracting your muscles so that there is a lot of pressure put on your spindle and muscles. This causes the Golgi tendon organ to kick in and send an over ride command to your muscles to relax and let go. You do this over and over again For 10-20 min increments until your muscles are so confused they don't know whether to contract or release. At this point they just give up and let you go farther. You have to be very careful when doing PNF stretching as it allows you to overcome your bodies natural safety barriers in order to stretch fully. It should always be done with a full awareness of your body. It should always be done very slowly. Most importantly you should never feel actual pain when stretching, only extreme discomfort. You should also never feel any pain in your joints. If you do you are doing something wrong and should talk to a professional.
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The music found here in was provided by
Exotic Battle Kevin MacLeod (incompetech.com)
Licensed under Creative Commons: By Attribution 3.0 License
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I really love and appreciate the menacing music at the end ❤
Awww thanks so much! I thought it went nicely w the logo bouncing around lol.
Hello Master.
I've surpassed that Stretch. And now i'm going to do split. But it's feels ao hard to get that splits. Are you have tutorial to reach front and side/full splits. I understand that if we want higher kicks, we must to reach splits. Thankyou for reading my comments, sorry if my english so bad😅. I'm so glad if you can share tutorial about that
Nice upload! Stretching is so important.
Thanks so much! I agree whole heartedly. Plus it feels great.
SURPASS YOUR LIMITS
PLUS ULTRAAAA!!!!
boo yah! that is totally the plan. :)
Great tutorial. Thank you!
my pleasure. It is a really interesting stretching method.
I want to do the lotus pose, any advice on witch exercise to do to reach a similar result?
That is some great stretching! That is the method of stretching I used with the Arkansas Razorback football team for many years. And used it with great success!
Awesome also to see you selling Grand Master Whitlow’s IsoMaxx! Man, that is an awesome stretching strap. I’ve been using it for 33 years.
Keep up the great video work!
Hi Randy, thanks so much for commenting. I am a big fan of PNf too. Super effective. It’s cool to hear the Razorback FB team uses it as well. This strap is actually a different brand as Master Whitlow was not interested in any partnership. Though nothing against it as it is an awesome device. Good luck with your continued stretching.
Gday from Australia Simon, I've been a subscriber of yours for a while and you have extremely good video content, thanks for what you do. I was a student of TKD when I was 9 and almost got black belt (one belt before). Now 10 years later after quitting I've decided I'm going to start it back up for my mental and physical health.
My weakest link is my flexibility: in doing some light kicking to try and get back into the swing of things, I can barely get a flat side kick and not at any sort of full power. Seeing how flexible you are is highly inspiring and it will be a goal achieved to finally be able to do high section kicks. How long would you expect someone with not great flexibility to achieve this? (healthy person with a very physical job, long sporting history and just out of practice by many years)
Thanks
Hi Ryan, awesome to hear you are getting back into it! There are a lot of factors to developing and using flexibility. But it sounds like with a steady 4-12 months of training and consistent effective stretching you should be kicking at least head level. No promises but if you are dedicated and work everyday that is no unrealistic.
@@SimonScher Thanks for your reply, I shall make it my goal.
Wonderful stretching exercises
Thanks
Do you have any routines to follow? I'm a kickboxer buy at 44 flexibility isn't what it used to be. Thanks
Here after GNT's video with you about 180 kick
Can you please link the video that you mentioned?
I think it was this one that I mentioned? th-cam.com/video/hvWMqUomfrw/w-d-xo.html
Thank you for the video, but I have a question. If it takes 45min to achieve the point you did, how often would you need to repeat that length of time stretching to maintain the flexibility? Or would you just need to, at that point, stretch normally (20 to 30sec)?
Yes, at that point stretch normally with intermittent bouts of extreme long term stretching.
@@SimonScher So, after achieving a full stretch, as long as you stretch this muscle regularly, it will maintain over long periods of time? And does the same work with splits?
@@anjalpaudel8713 its like an old machine, after it reaches its peak you just need to keep it from going back, after reaching full stretch, if you fully stretch sometimes (that will take you like 20s, after the 45 min pain session) it will keep its flexibility
Hey Simon. kwon kicker told me to come and ask you this but not sure if you know what's wrong. But I've been trying to get my side splits for years now but I always stop because my hip joints keep grinding. And the joints in my knees keep pulling and getting tight. It feels like I'm going to break myself if I keep going so I stop. I have been able to get my head to my knees and do a back bend standing so I can be flexible. Just not with my side splits. I have had injury in my hips before but that was early high school and now im outta college. It just feels like I cant even force my legs apart. Do you know what the heck I'm doing wrong?
If you feel your bones rubbing together don’t force it. Try rotating your legs in the hip joint as I discuss in my split kick tutorial and my splits tutorial. As you rotate the bone and move to the splits you should find with the new angle of approach you may be tighter at first but your bones won’t get in the way. Please let me know if that helps
@@SimonScher thanks I'll try that and see if that works!
is it ok to be at sitted straddle for few minutes?
yes unless your legs fall asleep or start to hurt you are good to go.
@@SimonScher what about 30minutes?
My muscles are tense just looking at this.
lol, that can happen :). Are you breathing? If you don't you might die. so be careful.
Why do I feel like I trust this guy more cus he is in the ITF as well?😂😂
lol it stands for Intense Trust by Force
Thanks, reddit brought me here
awesome. Reddit has some great stuff. I enjoy it. I am honored you enjoyed my vid. good times.
This man look smol to be stretched?
Aww thanks so much!
Is not the correct position. The back should be straight, not round.