P.N.F. stands for Proprioceptive Neuromusclar Faciltation, so in laymens terms means short-circuiting the ligs and muscles "early pain" response w/ isometrics which would have usually inhibited further stretching. The "early pain" response is just a safe guard to avoid serious injury.is just a safe guard to avoid serious injury.
When I 1st tried it was for regaining and surpassing my previous splitting abilities for the martial arts. I've always been extremely flexible for someone my size, so I was totally amazed when I was able to go into a full split by the 3rd session of PNF. :dropjaw: :scratchch Once in the split I relized this would be a great way to acclerate length gains if applied to the Blasters and other lengthening exercises.
Here is the PNF system applied to the DLD Blaster/Bundle Blaster.
1. Assume the stretching position(A-stretch)
2. Tense the muscles(Kegal) being stretched for 16 secs, and relax for 3 secs while pushing a little further into the stretch.
3. Repeat above step for 3 reps, and on the 4th rep(Reverse Kegal) for 1(the easiest) to 4(the hardest) minute(s) and relax for 1 minute while stretching as far as possible.
Repeat the 4 reps for up to 4 sets a session, and if doing the Bundle then make sure to split the sets into 2 reps for each side twisted too. This is extreme stretching, you will achieve much faster results, yet requires recovery time of 48-96 hrs between full sessions. Also its best to warm up w/ some jelqing or do it at the end of the session instead of the beginning.
The results are I hang lower, ligs feel loser, and it seems like the perfect blend of technique and science.