DO NOT GO TO FAR INITIALLY!! You won’t leave yourself room for 3-4 cycles. Go deeper, but moderate. In the last cycle, relax I to the last 10 seconds. Love your resident gymnast. ❤❤
@@moefasatense the muscle you are trying to stretch. Here Liv is targeting the hip flexor, when that muscle tenses it would bring the thigh to the ribs (scooping thigh forwards)
@@hozukimaru, I did PNF once a day in the morning, then stretched normally for 5 minutes each time several times throughout the day to maintain the increased flexibility that the PNF created. The PNF consisted of 3 repetitions of PNF relaxation cycles while stretching. You have to be careful not to do PNF too much as you can easily injure yourself if you push yourself too fast.
Is there any other reason to do it besides showing off? I mean no offense, but that skill is like a kick-flip for a regular person - almost completely useless in life.
And then I endured a the horrible reoccurring symptoms of that injury, after a PNF stretch gone wrong, for about 16 years. Unfortunately, my PNF partner got distracted and hyperextended me. A pulled groin that lead to pubic symphysis out of place and an SI joint misaligned. After trying so many things and having a routine for years to deal with the symptoms, along with visits to many therapist , all I really needed to do was wear a SI belt for a few months. Be gentle with this sort of stretch. It works, yet be mindful.
It great to see someone demonstrating PNF again. This technique is so often overlooked. Proprioceptive neuromuscular facilitation is an excellent way to trick the golgi tendon organs (sensory receptors) into believing they can relax and stop the resistance to stretch and to help with flexibility. Great video.
One of the best things I've found about PNF method is the carry over on how it helps with timing your breathing and teaching patience. Also a great method to use when training either type of isometrics 👍🏻 After a year of... Let's just say not being able to exercise, I've had a spine procedure and I'm looking to get mobile and stronger again and I'll be using yoga and PNF in my bag of tricks 👍🏻
PNF in a medical setting was initially conceptualized back in the 70's, and is used for the benefit of relaxing the golgi tendon organ, efficiently releasing muscular inhibition. I usually ask my patients to get in and out of mirrored poses - due to myotome considerations-, so for instance, if I'm having them do arm extensions, I'll also ask them to abduct and externally rotate the whole arm; this is also comparable to bobath technique, and induces nerve - relaxation, so to speak-. This comes in major handy when we're dealing with patients who have any form of paresis, rigidity, torticollis, neurodegenerative disorders, etc.. Wouldn't have thought anyone would talk about this online, but then again, this is a good start, hopefully she knows all about the different forms of musculotendinous inhibition. Great job! 🎉
This isn't PNF(proprioceptive neuromuscular facilitation), it's actually a method called PIR (post isometric relaxation). Both methods are used by physical therapists but PNF is actually used for strengthening and improving the connection between your nerves and muscles, it's often used on ppl w some form of paralysis but can be beneficial for anyone! PIR is a method used for stretching as shown in the video, PNF is just the wrong term for it. PIR is all abt "after maximum tension follows maximum relaxation" which is why the stretch is so effective after contracting your muscles! It can be done on any muscle. Edit: since this comment seems to be gaining some attention I'd also like to add that one of the key points in PNF is to do the movements in a diagonal line, so for example moving your arm from your right hip to your left ear. Ofc it's not as simple as "just moving your arm". There's many possibilities and different levels of complexity to the movement and can be hard to understand at first! But as I said, it's important to always move in a diagonal line, if it's not diagonal, it's not PNF, to put it simply, but at the end of the day the goal of PNF is not only stretching, it's strengthening or even relaxation, for example when it comes to a very tense paralysis. When someone w a limp paralysis gets PNF it improves the connection between the muscles and nerves, to strengthen and help the person gain back control of the muscle. Many ppl seem to have it confused as to what PNF is, but it's ok to have different opinions! I'm just sharing what I'm being taught in school
@@thottestthot now that you pronounce it, I am doubting if its called MFT. I mean this specific method of physiotherapists to lengthen one specific muscle by fixating it and tense alternatively the agonist 3 times with pauses in between and then the antagonist. I would have to look in my books, but they are in the last corner under the roof....
Thanks for sharing your insights! I've been diving into these terms-PIR, MFT, Pandiculation, Active Stretching, and MET. Each technique has unique approaches to stretching and mobility: PIR focuses on muscle contraction to enhance flexibility. MFT targets fascia to relieve tension and pain. Pandiculation is a natural, instinctive way to promote relaxation. Active Stretching uses muscle strength for flexibility gains. MET utilizes muscle contractions to facilitate deeper stretching. Understanding these can really enhance one's mobility and recovery! 😊
CRAC ( contract, relax, agonist contract) is even more effective. Its the same as this (which isnt PNF BTW), but after contracting the antagonist (e.g. hip flexors in this example) and then relaxing it, you then contract the agonist ( which would be glutes and hamstrings) to really get deep into the stretch.
@@geniferteal4178 In this position, the agonist muscle is the glutes, as they pull the leg back, while the antagonist muscles are the quads and hip flexors, which oppose the movement and are being stretched. The CRAC method-which stands for Contract-Relax-Antagonist-Contract-is a four-step process that improves flexibility by combining muscle contractions with relaxation. Start with the initial passive stretch to ease into the position. Then, follow these CRAC steps: 1. Contract the Target Muscle (C): Push your back foot into the wall to engage the quads/hip flexors. Hold for 8 seconds. 2. Relax (R): Release the contraction and deepen the stretch. Hold for 10 seconds. 3. Antagonist Contract (A): Squeeze your glutes (opposing muscle) to deepen the stretch further. Hold for 8 seconds. 4. Contract Again (C): Repeat the antagonist contraction (glutes) to maintain the deeper stretch. Repeat the cycle 2-3 times for the best results! The method helps both the stretched (antagonist) and opposing (agonist) muscles work together for maximum flexibility.
@geniferteal4178 Look up "muscle reciprocal innervation". In simple short terms, activating an agonist muscle (eg bicep) will inhibit/relax the opposite antagonist muscle (eg tricep). So, to lengthen say the hamstrings, 1) achieve a stretch position such as foldover or split then hold; 2) activate/tense the stretched hamstring muscles for say 10 seconds; 3) relax the (antagonist) hamstring while simultaneously and continuously activating the (agonist) quad muscles; 4) ease deeper into the stretch and hold. The final hold period can vary from seconds to minutes depending on depth of stretch, tolerance to discomfort, etc. Perform this cycle 3 to 4 times per target muscle, attempting progressively further depth per subsequent stretches.
Semi-professional contortionist here. Shes absolutely right about utilizing passive and active muscle engagement to improve your stretches. Its crucial not to overdo it, however ive found that especially in splits, squeezing for 10-15 and then relaxing down and breathing into the stretch for another 10-15 works incredibly well. Even if you have a completely flat split or an oversplit, you can still physically feel the amount of engagement and stretch youre getting. Be safe ❤
Thank you for the knowledge, and specifically this stretch. I have hit a wall with my front splits where I've been about half a volleyball off the ground for like 2 weeks now. I'll start this technique today and hope for the best.
This lady knows her stuff The dreaded psoas muscle when tight causes low BP also tight hip flexors My advice Get a inversion table 10mins a day Do seated squat 30 mins a day and 2min planks 3 times a day. Some difference in 6 months
Which isnt what she is doing… she is using: Post isometric relaxation PIR. PNF is a technique used by Physiotherapists, to improve „mind muscle Connection“ via diagonal assisted active and passive movements.
Fantastic video ! I currently have the flexibility of a well made house brick so am going to do PNF over the festive period. Wish me luck as I try to go from brick to Stretch Armstrong 👍
It improves muscle elasticity and range of motion. Usually done at the end of a training session by a PT as an assisted stretch on a client. Which I guess can help with bodybuilding, as a tight muscle is a weak muscle.
Pnf is great for many things! I used this version (hold contract) in dance before I even knew what it was. I use it often now in physical therapy and different versions of it for different things. I didn’t even think of using this to regain some of my lost flexibility since retiring from dance 4 years ago. Now I’m on my feet all day and dont stretch near as much as I used to.
What do you recommend for weak knee and knee pain from sitting at a desk? I often get stuck in meetings and need to stretch several times a day. I have noticed my knee getting very painful. Any thoughts or advice?
This is such a fun and informative video to watch!! Thank you so much for all of the time and effort you put into the videos that you create for us!!!💕💕💕
maybe start with easier stretches to build your way up. The bend app has a good 3-day beginner stretch routine you can follow and the app is free. It helped me, and using code first for the welcome gift. Good luck
Yep learnt this 36 years ago from a world class kickboxer “Bill The superfoot Wallace “ and used it myself for years doing martial arts & kick boxing 😎
Definitely need to start stretching again so I can get my splits back. I used to be able to do it so perfectly 😢😢 I could even touch my head with my toes😭😭
I can't get in this position. The centre of my front tigh muscles are way too stiff. Even moving the knee of the leg against the wall a bit forwards doesn't help and I certainly feel no stretch in my hip flexors. Eventually I left the foot against the wall idea and just left it on the ground and then was able to stretch the hip flexors❤
With this exercise I damaged the lateral femoral cutaneous nerve. I have had a numb area on my thigh for a year now. So be careful not to overdo the stretching.
Twice a day, every day. Stretching is not like exercising, if you’re not over doing it and hurting yourself, stretching is beneficial to do every day. Once in the morning when you wake up, once more before you go to bed. The key is to not over extend yourself. If it’s genuinely hurting, you should stop. Only stretch to where you can feel it, but it’s not uncomfortable, and certainly not painful. Go 3-5 days, don’t go past a certain threshold, wherever you could stretch to on day 1, stay there for about a week, every day. Then after about a week, go a little deeper. . Stretching is best when it’s done low and slow. It’s about the journey, not the destination. You’ll get to a point eventually where you could possibly do the splits; but it should honestly take a while, for good measures. You don’t want to hurt yourself and not be able to move your hip or thigh comfortably for possibly days. Just take it slow, and stay consistent. This also applies to all exercises in general. Sure, you can go through Trial By Fire and hurt yourself for a few weeks before your body has no choice but to fully adjust. Or you could start with 10 push ups, 10 sit ups, and 10 squats. Just do that, then call it good. Day 2, do 11 each. Day 3, do 12 each. And so on. If you did that low and slow for 1 year, 365 days; after one year you’d be doing at least 350 push ups, 350 sit ups, and 350 squats every day. That’s a pretty good amount for the average person to do each day. Exponential growth. 1% growth each day amounts to a 365% increase over 1 single year.
Woo! The part with the quote about view about the tesseract in A Wrinkle in Time was cool. When i read the book, I also saw parts that correlate to God.
Magnesium? Vit D. ? (I know what you mean, I have the same reaction when bridging: instant cramp) I just ease into it, and if it doesn't work out that day, try the next. Elephant walks help to loosen things up. Try those before trying this one.
Mobilizing the hip flexors, rather than a passive stretch, is a much better way to address "tight hip-flexors." Just sayin'... You're also in an anterior tilt to the pelvis the entire time... so this is more of a quad stretch. When you "scoop the thigh forward"... a better way to get the result you're looking for here, is to cue, "squeeze the inner thighs together and curl the pelvis backwards... also, a much shorter lunge can be more effective than an end range stretch. Did you know, this is where most injuries take place? At the end range of a motion? Anywho... food for thought.
DO NOT GO TO FAR INITIALLY!! You won’t leave yourself room for 3-4 cycles. Go deeper, but moderate. In the last cycle, relax I to the last 10 seconds. Love your resident gymnast. ❤❤
What does she exactly mean by contracting the muscle? I didn't get her example well
@@moefasatense the muscle you are trying to stretch. Here Liv is targeting the hip flexor, when that muscle tenses it would bring the thigh to the ribs (scooping thigh forwards)
@@longtermsquatter thank you. That's really helpful
You mean that simply looking at you is not good enough?
Okay then I will give it a try! 👍
@@longtermsquatterhow can to contract a hip flexor that's already being stretched? It's a contradiction.
I did PNF stretching for 2 years and can now do the full splits.
How often were you stretching. What was your routine?
@@hozukimaru, I did PNF once a day in the morning, then stretched normally for 5 minutes each time several times throughout the day to maintain the increased flexibility that the PNF created. The PNF consisted of 3 repetitions of PNF relaxation cycles while stretching. You have to be careful not to do PNF too much as you can easily injure yourself if you push yourself too fast.
Wow, impressive! I will give it a try.
That’s amazing. Doing the splits is my goal
Is there any other reason to do it besides showing off? I mean no offense, but that skill is like a kick-flip for a regular person - almost completely useless in life.
And then I endured a the horrible reoccurring symptoms of that injury, after a PNF stretch gone wrong, for about 16 years. Unfortunately, my PNF partner got distracted and hyperextended me. A pulled groin that lead to pubic symphysis out of place and an SI joint misaligned. After trying so many things and having a routine for years to deal with the symptoms, along with visits to many therapist , all I really needed to do was wear a SI belt for a few months. Be gentle with this sort of stretch. It works, yet be mindful.
Yep. There's a reason the Golgi tendon organ is there working in the first place.
I agree, my hip on the right side is causing me issues as a result of doing this stretch!
😂
It great to see someone demonstrating PNF again. This technique is so often overlooked. Proprioceptive neuromuscular facilitation is an excellent way to trick the golgi tendon organs (sensory receptors) into believing they can relax and stop the resistance to stretch and to help with flexibility. Great video.
Good explanation
I love that you Siad that cause I was litterally just about to need out too❤
Oou this reminds me of PRI or neuromuscular medicine in general. Looooove it! So beneficial even more than yoga
I came to the comments just to find out what PNF stands for! Thank you!
Ok, does it go hand to hand with stability, for example you can stretch to gain flexibility but you need to strengthen certain things to maintain it
Men and women of culture!
I'm here for a new stretch routine. 😁
@ we are always looking for improving our body strength!
Pay careful attention to step 3 - hip flexors, deeper into the stretch.
Hiiii😂😂😂
One of the best things I've found about PNF method is the carry over on how it helps with timing your breathing and teaching patience. Also a great method to use when training either type of isometrics 👍🏻
After a year of... Let's just say not being able to exercise, I've had a spine procedure and I'm looking to get mobile and stronger again and I'll be using yoga and PNF in my bag of tricks 👍🏻
Gentlemen of culture, we find ourselves unexpectedly together again. We know why we’re really here, let’s keep the comments classy.
I just nipped in to say hi guys! See you on the next vid!
Great to see you again Brian 🤝
Yes 😂
I mean….is that really her favorite stretch?
NO I DID NOT!! And hip flexors are my issue so thank you for this valuable lesson, Sensei 🙏🏼❤️🙏🏼
PNF in a medical setting was initially conceptualized back in the 70's, and is used for the benefit of relaxing the golgi tendon organ, efficiently releasing muscular inhibition. I usually ask my patients to get in and out of mirrored poses - due to myotome considerations-, so for instance, if I'm having them do arm extensions, I'll also ask them to abduct and externally rotate the whole arm; this is also comparable to bobath technique, and induces nerve - relaxation, so to speak-. This comes in major handy when we're dealing with patients who have any form of paresis, rigidity, torticollis, neurodegenerative disorders, etc..
Wouldn't have thought anyone would talk about this online, but then again, this is a good start, hopefully she knows all about the different forms of musculotendinous inhibition.
Great job! 🎉
It's actually 1940s. Conceptualized by Maggie Knot. Originally for disabled veterans from WW2.
This isn't PNF(proprioceptive neuromuscular facilitation), it's actually a method called PIR (post isometric relaxation). Both methods are used by physical therapists but PNF is actually used for strengthening and improving the connection between your nerves and muscles, it's often used on ppl w some form of paralysis but can be beneficial for anyone! PIR is a method used for stretching as shown in the video, PNF is just the wrong term for it. PIR is all abt "after maximum tension follows maximum relaxation" which is why the stretch is so effective after contracting your muscles! It can be done on any muscle.
Edit: since this comment seems to be gaining some attention I'd also like to add that one of the key points in PNF is to do the movements in a diagonal line, so for example moving your arm from your right hip to your left ear. Ofc it's not as simple as "just moving your arm". There's many possibilities and different levels of complexity to the movement and can be hard to understand at first! But as I said, it's important to always move in a diagonal line, if it's not diagonal, it's not PNF, to put it simply, but at the end of the day the goal of PNF is not only stretching, it's strengthening or even relaxation, for example when it comes to a very tense paralysis. When someone w a limp paralysis gets PNF it improves the connection between the muscles and nerves, to strengthen and help the person gain back control of the muscle. Many ppl seem to have it confused as to what PNF is, but it's ok to have different opinions! I'm just sharing what I'm being taught in school
Thx. Was about to say that.
actually it's called MFT
@MegaSaachi do u mean muscle function test?
@@thottestthot now that you pronounce it, I am doubting if its called MFT. I mean this specific method of physiotherapists to lengthen one specific muscle by fixating it and tense alternatively the agonist 3 times with pauses in between and then the antagonist. I would have to look in my books, but they are in the last corner under the roof....
Thanks for sharing your insights! I've been diving into these terms-PIR, MFT, Pandiculation, Active Stretching, and MET. Each technique has unique approaches to stretching and mobility:
PIR focuses on muscle contraction to enhance flexibility.
MFT targets fascia to relieve tension and pain.
Pandiculation is a natural, instinctive way to promote relaxation.
Active Stretching uses muscle strength for flexibility gains.
MET utilizes muscle contractions to facilitate deeper stretching.
Understanding these can really enhance one's mobility and recovery! 😊
CRAC ( contract, relax, agonist contract) is even more effective. Its the same as this (which isnt PNF BTW), but after contracting the antagonist (e.g. hip flexors in this example) and then relaxing it, you then contract the agonist ( which would be glutes and hamstrings) to really get deep into the stretch.
That's what I thought
😂
Could you explain that last part a different way? I'm not fully understanding.
@@geniferteal4178 In this position, the agonist muscle is the glutes, as they pull the leg back, while the antagonist muscles are the quads and hip flexors, which oppose the movement and are being stretched. The CRAC method-which stands for Contract-Relax-Antagonist-Contract-is a four-step process that improves flexibility by combining muscle contractions with relaxation.
Start with the initial passive stretch to ease into the position. Then, follow these CRAC steps:
1. Contract the Target Muscle (C): Push your back foot into the wall to engage the quads/hip flexors. Hold for 8 seconds.
2. Relax (R): Release the contraction and deepen the stretch. Hold for 10 seconds.
3. Antagonist Contract (A): Squeeze your glutes (opposing muscle) to deepen the stretch further. Hold for 8 seconds.
4. Contract Again (C): Repeat the antagonist contraction (glutes) to maintain the deeper stretch.
Repeat the cycle 2-3 times for the best results! The method helps both the stretched (antagonist) and opposing (agonist) muscles work together for maximum flexibility.
@geniferteal4178
Look up "muscle reciprocal innervation". In simple short terms, activating an agonist muscle (eg bicep) will inhibit/relax the opposite antagonist muscle (eg tricep). So, to lengthen say the hamstrings, 1) achieve a stretch position such as foldover or split then hold; 2) activate/tense the stretched hamstring muscles for say 10 seconds; 3) relax the (antagonist) hamstring while simultaneously and continuously activating the (agonist) quad muscles; 4) ease deeper into the stretch and hold. The final hold period can vary from seconds to minutes depending on depth of stretch, tolerance to discomfort, etc. Perform this cycle 3 to 4 times per target muscle, attempting progressively further depth per subsequent stretches.
Semi-professional contortionist here. Shes absolutely right about utilizing passive and active muscle engagement to improve your stretches. Its crucial not to overdo it, however ive found that especially in splits, squeezing for 10-15 and then relaxing down and breathing into the stretch for another 10-15 works incredibly well. Even if you have a completely flat split or an oversplit, you can still physically feel the amount of engagement and stretch youre getting. Be safe ❤
Thank you for the knowledge, and specifically this stretch. I have hit a wall with my front splits where I've been about half a volleyball off the ground for like 2 weeks now. I'll start this technique today and hope for the best.
If you’ve hit a wall with your front splits then I’d recommend stepping back away from the wall a few extra feet.
I learned PNF back in the 90s when playing ball - never thought of how to use it by myself 👍🏻
I ❤ that circular window! It’s beautiful 😊.
Like a Large Porthole into another dimension.. lol
Thinking the same thought.😊
I didn't notice any windows
This lady knows her stuff The dreaded psoas muscle when tight causes low BP also
tight hip flexors
My advice
Get a inversion table 10mins a day
Do seated squat 30 mins a day and
2min planks
3 times a day.
Some difference in 6 months
Propiroceptive neuromuscular facilitation
Pnnnnnnfffff
Gesundheit!
@@PrismCasillicaYou're both funny and polite. What a lovely combination. 😊
Which isnt what she is doing… she is using: Post isometric relaxation PIR. PNF is a technique used by Physiotherapists, to improve „mind muscle Connection“ via diagonal assisted active and passive movements.
Fantastic video ! I currently have the flexibility of a well made house brick so am going to do PNF over the festive period. Wish me luck as I try to go from brick to Stretch Armstrong 👍
its called PIR, post isometric relaxation. pnf is for building muscle.
It improves muscle elasticity and range of motion. Usually done at the end of a training session by a PT as an assisted stretch on a client. Which I guess can help with bodybuilding, as a tight muscle is a weak muscle.
Pnf is great for many things! I used this version (hold contract) in dance before I even knew what it was. I use it often now in physical therapy and different versions of it for different things. I didn’t even think of using this to regain some of my lost flexibility since retiring from dance 4 years ago. Now I’m on my feet all day and dont stretch near as much as I used to.
This is actually good advice. My OMT gave me a similar type of stretch to work out issues with my neck muscles. It's very helpful
Would love to see that I have neck issues as well
Tried it on my gluteus medius stretch. Worked great!
Watching this made my kneecaps hurt 🧓
yep, same here!
Me too. I would put small pillow under my knee
I was looking for this comment...😢😅
Watching this made something else hurt too ngl
What do you recommend for weak knee and knee pain from sitting at a desk? I often get stuck in meetings and need to stretch several times a day. I have noticed my knee getting very painful. Any thoughts or advice?
This was so game changing for me!! Thank you so much.
Awesome, this is what we do in martial arts all the time. PNF! Always focused a lot on 'Strengthen while we lengthen'
That’s for this, the RUclips algorithm gave exactly what I needed at the time I needed it. ❤
Thanks for your clear, straightforward advice. 😊
This is such a fun and informative video to watch!! Thank you so much for all of the time and effort you put into the videos that you create for us!!!💕💕💕
I’ll definitely be saving this video. She gives some incredibly useful pointers
She makes this look so easy, i cant hold that stretch for longer than 5 seconds at the moment 😂😅
It's a pretty intense stretch to be fair, especially after working out😅
maybe start with easier stretches to build your way up. The bend app has a good 3-day beginner stretch routine you can follow and the app is free. It helped me, and using code first for the welcome gift. Good luck
I'm happy to help 😊
Love that you’re talking about this great technique! 👏🏻
For some reason I just can't seem to process a word she's saying yet I keep watching again and again
Especially the end part :}
Step one, train for 5 years
Step two, train for another 5 years.
Step three, train for more 5 years. There you are.
😂 underrated comment lol. The truth no one wants to hear
Holy moly, I really foresee this as helping me stretch my back. Thanks -Aussie/artist comedian mark from 🇦🇺
Yep learnt this 36 years ago from a world class kickboxer “Bill The superfoot Wallace “ and used it myself for years doing martial arts & kick boxing 😎
Tried it, more difficult than it looks. Really works.
Wow!! So simple yet insanely useful!! Thank you
This is such a dangerous moves, a person must be very careful
Thank you so much for this tip! I'm in desperate need of flexibility...
This really helped me straighten out my stiff muscle.
the doggie sleeping on the couch in the beginning ☺️🩷🩷
Thank you. Now I need an exercise to fix my left hand again.
I did _not_ know - thanks for teaching me this!
Great flexibility tip!
Subscribed 💙
You can increase the ROM even more if you add another cycle of relaxed hip flexors and flexed glutes/extensors
I'm gonna try it , thanks for the vid 🎉
I suggest putting some type of cushion underneath your knee.
Can you link to the scientific research on this topic?
I never thought about using the wall. Am going to try it thank for the idea
Definitely need to start stretching again so I can get my splits back. I used to be able to do it so perfectly 😢😢 I could even touch my head with my toes😭😭
can we do it in high age? or maybe hurts
Wow. That was so good. I love those points. I cried at the end. Wow 🥲 peace in the waiting. We wait WITH God vs. On God.
Outstanding 👍🏻. I will definitely try 😁
Thanks, I'll give it a try
Can’t wait to give this a try!!! 👍🏿
The dog looks so peaceful 😂
I embrace the dog’s routine!
Dont call her a dog ,shes attractive
Yes she is attractive and HER dog seems peaceful 😴
@@Jane1026aub I just said that 🙄
Do it for shoulders as well. Works. Todays day n age as well as hip flexors r tight due to screen and sitting
Wdym scooping thigh forward???
I don't care the stretch, but i got in love with her voice and way of her speaking 🤤
How to use PNF to achieve center split and full lotus
I can't get in this position. The centre of my front tigh muscles are way too stiff. Even moving the knee of the leg against the wall a bit forwards doesn't help and I certainly feel no stretch in my hip flexors. Eventually I left the foot against the wall idea and just left it on the ground and then was able to stretch the hip flexors❤
I’m in the same boat 😂
I haven't been doing these properly then, but can confirm they do eventually get to the goal.
Thanks for that, seriously.
And by the way, you're very cute.
This is PIR not PNF
Thanks! Learned something new today. I’ve got to give this a try!
Nice I want to try that.
1 question though, am I suppose to stretch until it slightly hurts, or just until it feels tight but not uncomfortable? 😅
That’s amazing!!! Great tips
Hang on how can you contract the hip flexor by scooping forward? It contracts the opposite direction
Is it helpful for Core and inner thigh?
Good. Now how to do that with other muscles?
With this exercise I damaged the lateral femoral cutaneous nerve. I have had a numb area on my thigh for a year now. So be careful not to overdo the stretching.
Thank you! This is exactly what my right leg and hip needs!
Thank you
More important is: how often (for a week), how many sets, etc.
Twice a day, every day. Stretching is not like exercising, if you’re not over doing it and hurting yourself, stretching is beneficial to do every day. Once in the morning when you wake up, once more before you go to bed.
The key is to not over extend yourself. If it’s genuinely hurting, you should stop. Only stretch to where you can feel it, but it’s not uncomfortable, and certainly not painful.
Go 3-5 days, don’t go past a certain threshold, wherever you could stretch to on day 1, stay there for about a week, every day. Then after about a week, go a little deeper.
.
Stretching is best when it’s done low and slow. It’s about the journey, not the destination. You’ll get to a point eventually where you could possibly do the splits; but it should honestly take a while, for good measures.
You don’t want to hurt yourself and not be able to move your hip or thigh comfortably for possibly days. Just take it slow, and stay consistent.
This also applies to all exercises in general. Sure, you can go through Trial By Fire and hurt yourself for a few weeks before your body has no choice but to fully adjust.
Or you could start with 10 push ups, 10 sit ups, and 10 squats. Just do that, then call it good. Day 2, do 11 each. Day 3, do 12 each. And so on.
If you did that low and slow for 1 year, 365 days; after one year you’d be doing at least 350 push ups, 350 sit ups, and 350 squats every day. That’s a pretty good amount for the average person to do each day.
Exponential growth. 1% growth each day amounts to a 365% increase over 1 single year.
Thanks for this, subbed x
Woo! The part with the quote about view about the tesseract in A Wrinkle in Time was cool. When i read the book, I also saw parts that correlate to God.
What hair dye / toner do you use
Ia there a hamstring one?
Not sure if I will try this myself but it was enjoyable watching you stretch 😊
Why will you not try it? 😢
Ooohhh that looks like a GOOD stretch
Love your shorts (short videos). Always such good information . Thanks.
Thanks for clarifying😅
😂 Love yo shorts gurl
thank you.
I get a burning tingling sensation when doing this in my quad and outside of my leg by my knee
My favorite stretch is also her hip flexors!
Wow, this is excellent thank you.
I learned this in massage school!☺️ it works
Damn you’re flexible 😅
Thank you. You're awesome. I do this
Full range resisted stretching is superior to isometric pnf
I'll try, thanks🎉❤
Does "repeat that cycle include getting out of position and back into it, or just the contract and stretch deeper cycle?
Whenever I try to raise my back leg this same way It spasms and hurts a lot and I get scared of injuring it, what can I do to help with this?
Magnesium? Vit D. ? (I know what you mean, I have the same reaction when bridging: instant cramp) I just ease into it, and if it doesn't work out that day, try the next. Elephant walks help to loosen things up. Try those before trying this one.
@ will do! Thanks 🙏🏼
So is that 10 seconds of which 8 are a contraction, or 10, then 8, then 10?
The second option (:
Mobilizing the hip flexors, rather than a passive stretch, is a much better way to address "tight hip-flexors." Just sayin'...
You're also in an anterior tilt to the pelvis the entire time... so this is more of a quad stretch. When you "scoop the thigh forward"... a better way to get the result you're looking for here, is to cue, "squeeze the inner thighs together and curl the pelvis backwards... also, a much shorter lunge can be more effective than an end range stretch. Did you know, this is where most injuries take place? At the end range of a motion? Anywho... food for thought.
Fantastic. I don't need flexibility as much as I need stimulation clearly.
I keep staring at the round window, I love it!
is there an articlke on this please?
Good tip! Thank you.
thank you! my straddle is an absolute disaster, how can i use this method to improve?
hugs from italy ♥️
Wow!!! Just did it. Ty