Stretching the PNF Way (with Video)

Stretching, for some people, is essential. 

For others it makes a pleasant end to a run or a workout. 

I encourage clients to stretch because:

• it reduces or gets rid of any post-workout or post-run soreness
• it stops muscles becoming too short and too tight
• it reduces chances of pulled muscles or strained tendons
• it generates a feeling of relaxation.

There  are several ways to stretch. 

In this video I show you PNF (Proprioceptive neuromuscular facilitation) stretching.

I first learned to do PNF stretching on an  ACE course on PNF stretching while working at Bally's. 

There is a lot of theory behind PNF stretching but the essential core of understanding is to activate the muscle to be stretched by having the client push against my resistance; to hold the working muscle against a balancing force from me for about six second; then to have the client activate the antagonist muscle to stretch the 'target' muscle. Then we do it again. The amount of force the client exerts, the exact position of the joint during the 'push' and the assistance I give to the clients force are all important. 

The best text book that I know on PNF is Facilitated Stretching by Robert E. McAtee and Jeff Charland. 

However The Wharton's BACK BOOK by Jim and Phil Wharton is also excellent and covers much more than just backs.

Other means of stretching include:

• stretching with no tools at all as typically used by runners after running (and sometimes before a hard run)
• stretching using "The Stick"
• stretching with a "Foam Roller"
• stretching with a "Stretching strap"

In future videos I'll show you all of these approaches to stretching and there is no need to use just one form of stretching, they all have their place at one time or the other.

Of course, if you regularly do Yoga or Pilate's then you'll recognise many of these stretches because there is nothing new in stretching - or at least nothing new in the last 4,000 years - apart possibly from The Stick.