How to Increase Your Straight Leg Stretch (8 simple steps)

This article describes how to use PNF (Pro-preceptive Neuromuscular Facilitation) to increase the stretch of your legs. Sounds like a mouthful, but this simple technique can be done by any two people anywhere with no equipment. Improve your splits, kicks, jumps in dance and sports, and improve your general health by stretching your muscles and improving your flexibility.

Instructions

Difficulty: Easy

Things You’ll Need:

• A person you trust.
• 10 - 15 minutes

1. Find a friend, relative, coach or trainer you trust to be your facilitator.
   
   The two of you may have to come into close contact to achieve your maximum stretch, so choose someone whom you know and with whom you are comfortable.
2. Assume the starting position.
   
   Lay on the ground (or use padding such as a yoga mat). Lay flat on your back, with your arms comfortably spread out on the ground. Your facilitator should stand and prepare so measure your stretch.
3. Stretch before using the PNF (pro-preceptive neuromuscular facilitation) technique.
   
   While in the position described above, lift one leg (working leg) keeping it straight (do not allow the knee to bend), while focusing on keeping the other leg (supporting leg) and hip on the ground. Lift the working leg as far toward your head as is comfortable while maintaining a straight leg. Try to relax the rest of your body and neck while doing this.
4. Measure your pre-PNF stretch.
   
   The facilitator should find a landmark on your person (such as your waistband or the end of the mat) and while facing you place his/her toe at this landmark. Then standing straight, the facilitator can compare the position of your raised leg to the position of his or her hip while at the landmark. Remember this position and do not lose the landmark while applying the PNF technique.
5. Prepare to do the PNF exercise.
   
   Return to the starting position. Using the same leg, lift it as before, keeping it straight with the opposite leg and hip securely on the ground. Now, the facilitator should kneel facing you while straddling the opposite leg, placing the Achilles tendon of your working leg on top of his/her inside shoulder (the shoulder closest to your supporting leg.
6. Do the PNF exercise.
   
   Push the working leg down toward the ground, into your facilitator, keeping it straight. The facilitator should only resist the pressure of the leg and not allow himself/herself to be overcome. Maintain the pressure on the leg for 10 full seconds, then relax. The facilitator can then slowly increase the stretch of your leg, gently pressing it back toward your chest to a comfortable stopping point. Maintain this position for 10 seconds. Repeat this entire step twice more before returning to the starting position.
7. Measure your post-PNF stretch.
   
   The facilitator should return to the landmark you found in step 4, above. From the starting position, raise the working leg as in step 3, above. This time. See just how much further you can raise the leg, while keeping the opposite leg and hip planted on the ground. I gained a foot of stretch the first time I tried this!
8. Repeat step 2 - 7 with the other leg.
   
   Ask your facilitator if they would like to switch roles. =)

Tips & Warnings

• Make sure both the working leg and the supporting leg are straight at the knee throughout the entire exercise.
• After pushing, relax the leg completely; the facilitator will be in good control of your leg. Allow the knee to bend slightly if it is more comfortable.
• The facilitator will support your working leg, keeping it over your chest as your stretch increases to prevent injury (this way your leg cannot go past your chest).
• During the 3 pushes, push HARD, trying to topple over your facilitator. Use only the muscles of the thigh and not those of the lower leg.
• Always stretch bilaterally so prevent developing a stronger or weaker side. (If you stretch the right leg, make sure to stretch the left leg.) Most people have a "favorite" side of the body, but stretching both side every time will help to reduce this tendency.
• This takes two, be sure to communicate often and stop if there is any bad discomfort or pain.
• The facilitator should not force the leg in any direction to avoid injury
• It is possible to develop an injury from over-stretching or hyper-extension. To reduce this possibility, communicate with your facilitator throughout the routine (facilitators, check with your partner and make sure they are alright throughout the exercise.) If at anytime something does not feel right, or is painful, STOP THE EXERCISE IMMEDIATELY.