Any good training program must include stretching as one of its main components. Even for those individuals who don’t exercise on a regular basis, flexibility workouts for the muscles are a must. In my opinion, the best flexibility stretches are included in a PNF stretching routine. PNF is another term for isometric stretching which consists of the constricting and the relaxing of muscles. Relax Into Stretch, a program created by Pavel Tsatsouline, is where I introduced to these flexibility stretches.

The main reason why most people can’t do a full split is because of muscle tension. Pavel has a great test: put one leg to the side at a ninety degree angle and then repeat with the other leg. In essence, you can do a split with each individual leg, but when you try to do both at once, your body simply won’t let you. The reason this happens is that your nervous system keeps you from elongating your muscles beyond a certain point based on its past stretching experience. In response to this, your muscles resist which causes this lack of flexibility.

The terms that are commonly used for Proprioceptive Neuromuscular Fascilitation or PNF are contract-relax and isometric stretching. By stretching your muscles utilizing these fitness tips you will greatly increase your ability to stretch. Here is how PNF stretching works: 1) Briefly contract your muscle; 2) relax it; then 3) quickly extend it a bit further. Because bodily reflexes have a slow reaction time, this method is very effective. The muscles will be primed to want to stretch more even while you are in a relaxed state. And you will be able to move the muscle past its previous stretch-point, despite the fact that you don’t have a lot of time before your reflexes come into play to stop the stretch.

An added benefit of isometric stretching is that by improving your flexibility, you create a stronger body. What happens is that your body feels more comfortable in a stretched position when it is stronger. Your reflexes don’t automatically halt the stretch because your body knows it is strong enough to restore itself after a stretch that is longer than the previous one it was able to achieve. In simple terms, your flexibility will increase.

Pavel covers three techniques to incorporate into a stretching routine. The first is contrast breathing which involves taking a deep breath and instantly exhaling while stretching. This allows your body to completely relax and will increase your range of motion. Another method is to forcibly relax yourself. Although it sounds easy to accomplish, you are going to need a lot of mental strength to do it. Stretch and then hold it until your muscles can’t sustain the stretch any longer. Finally, Pavel discusses the Clasp Knife method which essentially involves canceling out your stretch reflex by aggressively applying force.

A positive aspect is that there are no limits on where you can do it. A PNF stretching routine can even be done while watching t.v. Formulating an exercise plan using isometric stretching will aid you muscular flexibility while at the same time adding to increased strength and limberness. Workouts incorporating these stretches for flexibility only need to be done a few times per week for noticeable benefit. Who knows, after 3-6 months, you too may be able to perform a full split!

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