身体を効率的に柔らかくするペア（PNF）ストレッチのやり方 ｜ご家族やパートナーと一緒に！【35分間】

📕 [Released June 19th] My first book, "Healthy and Flexible Muscle Training for Lifelong Fitness," is now available for pre-order! This book condenses self-care methods for building a body that can move for a lifetime. 👇Pre-order and find more details on Amazon here! https://www.amazon.co.jp/dp/4043300719/ We'll introduce stretching methods to do with a partner. It's recommended because it's more efficient for improving flexibility than working out alone! Please try it with your family or partner while watching the video. ○What is PNF stretching? PNF stands for Proprioceptive Neuromuscular Facilitation, and it's a stretching method originally used in the field of rehabilitation. While regular stretching (static stretching) simply lengthens muscles, PNF utilizes the characteristics of the nervous system more effectively by proceeding with the procedure of "contracting the muscle → relaxing it," thereby increasing flexibility. 【Recommended for those who:】 Those who struggle with stretching and can't do it properly on their own Those who participate in sports or training Those who want to support others who are working hard 【Recommended timing】 After exercise After a bath 【Recommended frequency】 Daily 【Menu】 0:00 Introduction ●Point: Don't force the stretch; gradually increase the range of motion. 1:16 Hamstrings ●Point: Check that your heels, knees, and hips are in a straight line. 5:18 Glutes (Gluteus Maximus & Gluteus Medius) ●Point: If you feel tightness in your hip joint, reduce the angle of your knees. 9:11 Inner Thighs (Adductor Muscles) ●Point: Avoid applying too much force, as this puts strain on the hip joint; use light pressure. 11:13 Torso (Obliques & Pectoralis Minor) ●Point: Keep your face facing the ceiling and bring your knees closer to the floor. 15:11 Front of Thigh (Quadriceps) ●Point: Keep your ankles, knees, and hips in a straight line and extend. If your lower back arches, gently press down. 19:09 Back (Erector Spinae) ●Point: If your back isn't stretching properly, adjust by loosening the angle of your knees and legs. 21:13 Side of Body (Latissimus Dorsi & Serratus Anterior) ●Point: When assisting, holding down the pelvis makes stretching easier. 25:08 Chest (Pectoralis Major) ●Point: Lean your back against the assisting person's feet and lean your weight on them to stabilize your body. 27:14 Upper Arm (Triceps) ●Point: Gently press down on the shoulders to support and help stretch the upper arms properly. 31:06 Neck (Sternocleidomastoid and Trapezius Muscles) ●Point: Check that your head is tilted directly to the side, and gently apply force to move your ears and shoulders away from each other. *Results of this stretch may vary from person to person. *If you have an illness or injury, please perform this stretch according to your own condition. *Stop immediately if you experience any pain. [Related Videos] ○Full Body Stretch | 20 Minutes of Thorough Body Loosening    • 全身のストレッチ｜20分間じっくり身体ほぐし   ○Full Body Stretch | Stretch Your Body Very Carefully [25 Minutes]    • 全身ストレッチ｜すご〜く丁寧に身体を伸ばそう【25分間】   ○Flexibility Stretch | Stretch Your Whole Body at the End of the Day [16 Minutes]    • 柔軟ストレッチ｜1日終わりに全身を伸ばす【16分間】   ○Full Body Stretch | Just This One Video at the End of the Day [12 Minutes]    • 全身ストレッチ｜1日終わりにこれ1本【12分間】   ○Post-Bath Stretch | Relaxing Full Body Loosening [15 Minutes]    / ayfmmoblha   I ○ Full-body stretch recommended for days when you just want to relax [12 minutes]    • とにかくリラックスしたい日にオススメの全身ストレッチ【12分間】   ○ Stretch for people in their 40s and 50s | Let's stretch our whole body together [9 minutes]    • 40・50代からのストレッチ｜一緒に全身をじっくり伸ばしていこう【9分間】   ○ Full-body stretch for beginners | Recommended for those just starting out with stretching [15 minutes]    • 【初心者向け】全身ストレッチ｜ストレッチを始めたばかりの方にオススメ【15分間】   ○ Full-body stretch while lying down | Relax before bed [7 minutes]    • 寝ながら全身ストレッチ｜おやすみ前にリラックス【7分間】   ○ Thorough full-body flexibility stretch | Let's start with this together! [17 minutes]    • じっくり全身柔軟ストレッチ｜まずはこれから一緒に！【17分間】   ○ Pre-workout stretching | Full body warm-up    • 筋トレ前のストレッチ｜全身のウォーミングアップ   ○ Post-workout stretching | Full body cool-down    • 筋トレ後のストレッチ｜全身のクールダウン   #GronG #FullBodyStretching [Maeda's Daily Self-Care! by GronG] This channel features conditioning (maintaining a good physical and mental state) experts who clearly explain self-care methods such as stretching and exercise, aiming to contribute to your healthy lifestyle. Maintaining a good physical and mental state is an important element in modern life. Please use these videos for your daily self-care. ■Performer: Shuhei Maeda ■Qualifications: NASM-PES, Acupuncturist ■Maeda's Daily Self-Care by GronG [Official Instagram]   / selfcare_maeda   ■Maeda's Daily Self-Care by GronG [Official X] https://x.com/MaedaSelfcare ■For business inquiries and requests, please contact: [email protected] ■Related Information GronG Official Website, Official SNS 【Official Website】 http://grong.jp/ 【Facebook】 https:...