What is PNF? Can it help my Flexibility?

Do you have difficulty touching your toes or reaching behind your back?  Do you have lower back pain, knee pain, or simply are just feeling tight?  Using PNF techniques may help you increase your range of motion and reduce pain caused by tight muscles!

I have used a PNF technique called contract and release numerous times to increase the range of motion of nearly every joint in my body,  PNF stands for Proprioceptive neuromuscular facilitation.  PNF is a therapy treatment approach which uses movement patterns to help improve motor responses, improve neuromuscular control, and ultimately reduce tension in muscles.  It "involves both the stretching and contraction of the muscle group being targeted" (CyberPT.com).  This techniques are used in Physical therapy practices, Therapeutic Massage therapy practices, and by fitness professionals as flexibility training for their clients.  

One of my favorite recourses on how to use PNF techniques is Becoming a Supple Leopard by Dr. Kelly Starrett aith Glen Cordoza.

Interested in learning more?  Here are some additional resources below

CyberPT.com

www.physiotherapy-treatment.com

Kelly Starrett's You Tube Channel

Sports Massage is Not Just for Athletes, it for Injuries

Sports Massage was once only used by professional athletes, Olympic athletes, and collagen athletes to help keep them healthy.  Today, so many people are physically active; The weekend warriors, Tuff Mudder's, American Ninja Warriors, Spartan Racers, and Cross Fitters among others.  If you have been injured like myself, you dislike being out of commission for any length of time.  For me "Sport(s)" simply mean rigorous activity where muscles, tendons, bones, ligaments, and joints will be taxed.

In many sports because of rigorous training and/ or competition injuries will occur ranging in severity.  The greater the force applied to the body, the potential for injury also increases.  Injuries usually start as acute (sudden injury), but can also become chronic (long lasting).  Injurie predominantly occur two ways, an external force (trauma) or an internal force (repetitive activity).  Repetitive injuries are also known as overuse injuries like tendonitis, but can also be caused by recurrent trauma injuries.  Some of the most common sports injuries are ankle sprains, MCL sprain, ACL Sprain, Plantar fasciitis, bursitis, Shin Splints, ITB Syndrome, Sciatica, and shoulder impingements.  Do any of these sound familiar to you?  To mitigate the risk of re-injury full healing of the tissues in very important and that where Massage therapy comes in.  

A Sports Massage uses the same techniques as a Swedish Massage or a Deep Tissue Massage.  The key to a good Sports Massage is the ability use specific techniques to achieve the best result for the injury and for the individual an the training season (On, Off, or transition period).  

by Taniya Brandon, L.M.T, NASM- CPT, Lifestyle and Weight Management Coach

Unilateral Training for Injury Prevention

Many muscle injuries occur during the eccentric phase of a movement because of the muscle inability to dynamically stabilize.  It is important to include unilateral movements and isometric holds into your recovery routine to improve your dynamic stabilization.  Check out this Artical from T-Nation that highlights good 4 unilateral movements to help prevent injury and increase performance.

by Taniya Brandon, L.M.T, NASM- CPT, Lifestyle and Weight Management Coach

Sports Massage for Recovery of Skeletal Muscle From Strenuous Exercise

Have you ever woke up feeling sore or even had difficulty walking after a great workout, race, or event?  Job, well done!! That is one of the side effect of strenuous exerice.  Now it's time to recover. Check out this article from the http://stretchcoach.com about how to help your recovery.

by Taniya Brandon, L.M.T, NASM- CPT, Lifestyle and Weight Management Coach