PNF stretching

PNF stretching (“proprioceptive neuromuscular facilitation”) is a method to increase ones flexibility, in which a muscle is alternatingly stretched passively and contracted.

1. First, the relaxed muscle is stretched by an external force, such as an exercise parter, or by ones own body weight against the floor, a wall, or similar resistance.
2. At the point, where no further stretching seems possible, the stretch is hold for about 30 seconds. However, during this period, the muscle should be contracted as much as possible. (In the drawing on the right, this is done by trying to press the feet into the floor.)
3. Finally, when the muscle gets relaxed again, it should be immediatly stretched further, which is then easily possible again.

This technique of alternating stretching and contracting can be repeated several times, in order to get a bit further each time.

The exercise method is more promising and also more convenient than just violent and painful pressing.

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