What is Neuromuscular stretching (NMS)?
NMS is a technique that involves a process of isometrically contracting a desired muscle in a lengthened position to get a relaxation response on the tissue, allowing it to further elongate.
This technique requires a helper/personal trainer. It combines static and active stretching and may have less of an impact on muscular power and may be more effective than static stretching.
Steps:
1. Taking the muscle to its end ROM (point of joint compensation) 2. Active contraction of the muscle to be stretched 3. Passively (or actively) moving to a new end ROM 4. Statically holding new position for 20–30 seconds and repeating 3 times
Let's say you have tight hamstrings - usually everyone. Lay back with one leg straight in the air and the other straight on the ground. Your personal trainer will push the leg that is in the air until it has reached the end of its range of motion - basically before you start bending either leg. Once you hit that point, you will push against your personal trainer for about 15 seconds at 80% of your overall power. After you push, your muscle will have a decreased resistance to a change in length or a "latency period"that will last up to 15 seconds. This is where your trainer will push a bit more. Feels glorious afterward.
There are different ways to perform NMS on other muscle groups. I recommend you ask your personal trainer/fitness instructor to guide you so you can add this to your stretching options.
Looking for personal training or online training? Click here to take my application to work together.