"Poof! That was like magic!"
This was the exclamation I heard from a dancer after showing them a simple, yet highly effective, Proprioceptive Neuromuscular Facilitation (PNF) sequence.
Of course, it's not magic. It's the science of human movement.
Proprioceptive Neuromuscular Facilitation (PNF) is a stretching technique that has shown to have a positive impact on improving active and passive range of motions by increasing a muscle's elasticity. By contracting and relaxing specific muscles groups, we're able to relax and lengthen the muscle spindles, improving overall flexibility.
Two types of PNF stretching can be beneficial for Irish dancers: autogenic and reciprocal inhibition.
Autogenic Inhibition: Contracting and relaxing the muscle being stretched.
Reciprocal Inhibition: Contracting and relaxing the antagonist muscle group to the one you want to stretch.
Try the below PNF sequence while keeping in mind a few tips.
Gently move through the movements - nothing should be too intense.
Focus on your breath, especially your exhalations.
Complete 4-8 reps of each exercise to start.
Consistency is key.
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