Exercise for side splits, April 2023
PNF is an effective method of stretching the muscles. PNF stands for proprioceptive neuromuscular facilitation. Written out, the words are hard to remember. I used this technique even before I knew the term.
Simply put, I tightened the muscles I wanted to stretch. With the muscles tensed, I stretched them. After a while, the body relaxed again on its own. The stretching is done.
Tightening the muscles is supposed to give the nervous system the all-clear. The message sent to the nervous system by tensing the muscles is: don't worry, there is no danger of overstretching the muscle. Since it's tense, it's shortened, and it's still a stretch before injury.
How exactly does PNF work:
1. stretch.
2. contract the muscles for up to 30 sec.
3. extend the stretch.
In various books I have found the recommendation to go deeper into a stretch when the muscles are relaxed.
My own practice is more like this:
I go slowly into a position. The position should still feel comfortable. I increase slowly. I tense the muscles and stay in the position for a while. With the muscles tense, I try to intensify the stretch. I go as far as I feel something. After a good while, when the body has calmed down and there is no more stretching pain, I relax the muscles. This usually happens automatically. Most of the time I also try to get further into a position with relaxed muscles. Then I tense my muscles again.....
I repeat this rhythm. Three repetitions are recommended. This is usually too little for me, because I increase slowly.
I hold the position with tensed muscles for a relatively long time.
I make sure that the breath is calm. A relaxed face also tells the nervous system that everything is OK.
The difference with what I have found in most books and my own practice is that I try to go deeper into a position with both relaxed muscles and tense muscles.
I intensify the stretching discomfort each time I go deeper into a position. You have to feel something if you want to push your limits. Going too far can bring an injury. The more you practice, the better you know your body and its limits. This helps to avoid injuries.
It may sound strange, but I find the stretching pain comfortable.
In the side split in the picture, I push the legs back with my hands. The wider the legs are open, the easier it is to put the belly on the floor. The energy goes to the center of the body. When the feet are stretched, it is easier to tense the muscles.
You have to experiment to find your own truth.
The position in the picture is very comfortable for me. This is how it should be.