What would you do if someone walked by and asked: “Hey, can you PNF me real quick, my hamstrings are super tight?” At first thought, I’m sure your thinking: no way partner I definitely don’t know you that well! However, after checking out this blog I’m confident you’ll be game if someone happens to inquire.
PNF stretching stands for Proprioceptive Neuromuscular Facilitation, and is one of the most effective forms of stretching for increasing an individual’s range of motion. It not only increases flexibility, but can improve your overall muscular strength.
What’s more, PNF stretching is perfect for any major muscle group and best when performed with the help of a partner (so you can catch up with a friend at the same time)! The whole concept behind PNF is the combination of isometric stretching with the relaxation phase of passive stretching. By combining the two types of stretches, PNF functions in a routine of phases: contract-hold-relax.
Anyways, that’s a quick glimpse on the aspects and benefits of PNF stretching – now it’s time to experience it for yourself! Grab a friend and follow along as I walk you through the steps for safe PNF stretching of the wicked tight hamstrings!
1) Begin by warming up the entire body – not just the intended muscle group. PNF stretching is more advanced than ordinary static stretches, hence warming the muscles is important for injury prevention.
2) Start the first PNF stretch by performing a basic hamstring stretch for about 10 to 20 seconds.
3) Next, venture into the contraction phase by pushing the back of your leg against the grip of your friend! Contract for 5 to 10 seconds.
4) Immediately following, relax the hamstring and have your partner push your leg a bit deeper into a passive stretch. Hold for roughly 30 seconds.
5) Lastly, it’s time to give your pal a break! Relax the muscle for about 30 Seconds.
6) Repeat steps 3 through 5, two to three more times making sure to perform equal repetitions for both legs. By means of the tested routine Contract-Relax-Hold.
After completion of stretching the stiff hamstrings it’s perfectly okay to move on to other muscle groups; in fact I recommend it while you still have the assistance of a friend! Stretching is the most underutilized forms of total wellness, but try to wait 48 hours in between PNF stretching sessions.
Remember, stretching should never be painful even if it is PNF! Make sure to only stretch the muscle to a mild discomfort, being courteous of your comrade. This form of stretching is more advanced, yet with a little time, patience and practice you’ll each be professionals in no time!
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