PNF-Streaches (flexibility!!!! : )

( Proprioceptive Neuromuscular Facilitation )
p.n.f is widely regarded as the best method to increase over all 'flexibility' in target muscle groups. ~the techniques was originally developed by physiotherapists during the 1940's to assist in the rehabilitation of paralytic patients and encompasses a variety of methods. probably the most useful for martial artist is the partner assisted hold/relax method. in simple terms,this involves the target muscle group being stretched to its maximum range of movement (ROM),at which stage the muscle is contracted strongly for atleast 6 to 8 seconds. at this point the muscle is relaxed by the golgi tendon organs and deliberately relieved by the stretcher. Once the stretch is reapplied, it should be possible to extend the muscle group slightly further than on the previous attemp, eventuaily reaching the maximum ROM. with work, the ROM should increase, resulting in improved ~FLEXIBILITY !!!!!!!!!! : )

Range Of Motion (ROM)

*these exercises are specific for each body area*

Abduction: Adduction: Dorsiflextion: Rotation: Extension: Flexion: Pronation:
Supination:

Range Of Motion (ROM)

exercises puts the joint through its full arc of motion. the goal of "range of motion" exsercises is to decrease or prevent contractures,improve strength,and increase circulation. passive range of motion (PROM) exsersizes are used when clients or residents cannot move on their own.