How to Use Stretches To Increase Your Flexibility

Proprioceptive Neuromuscular Facilitation is one of the best methods for improving passive flexibility. In only a few minutes, it is possible to make drastic and enduring improvements to your flexibility and range of motion. It adds only a few steps to standard passive stretches and is best to do with a partner.

Difficulty: Moderately Easy

Instructions

1. Warm up the muscles that are going to be stretched. This can be done with brief exercise or massage to the area and is very important. Stretching cold muscles can cause cramps and increase the chances of injury.

2. Lay down on a solid surface such as the floor or a treatment table. Your partner will be taking you into the stretches and resisting your strength, so they need to be in a solid stance.

3. Have your partner take the limb through the full passive range of motion, mobilizing all joints that the targeted muscles cross. Keep the limb completely relaxed. This helps warm up the joints and shows your partner how far the limb can move prior to applying the stretch.

4. Have your partner take you into a passive stretch, preferably targeting specific muscle groups. Hold the stretch for 30 seconds.

5. Without moving from the stretched position, isometrically contract the muscle being stretched with about 20% to 50% of your strength for 8 to 15 seconds. Your partner should support you so that nothing moves and no other muscles are contracting but those being stretched. For example, if you're stretching the hamstrings of one leg, your partner should have your calf on his/her shoulder. Your knee should not bend, your back should not lift up or turn, and your opposite leg should not move.

6. After 8 to 15 seconds of isometric contraction, relax the muscles and have your partner take the limb slowly through its range of motion a few times. This allows the muscles to relax and recover for the next repetition

7. Repeat the stretch/contract/relax sequence as desired. There should be a noticeable increase in range of motion with each repetition.

Tips & Warnings

• Stretch opposing muscle groups. With the drastic changes in flexibility that are possible with PNF, it is very important to stretch opposing muscles. Not doing so can result in structural imbalances in the body, cramping, and increased chances of injury. For example, if you stretch your hamstrings, be sure to also stretch the quadriceps. If you stretch the adductors, stretch the hip and glutes as well. This balance is very important. If you hit a point where no improvement is being made, perform PNF on the opposing muscle groups as well as any other muscles that cross the same joint as the muscle group you're focusing on. Also, make sure that the stretch isn't being restricted by clothing. Don't turn the stretches into a contest with your partner. Don't try to overpower them and therefore lose the stretch. The contraction should be smooth and stable.