PNF -- or proprioceptive neuromuscular facilitation -- exercises involve stretching a muscle or group of muscles, contracting the same muscle isometrically for at least three seconds, and then stretching it farther. PNF stretches effectively increase your range of motion if you do them at least twice per week, according to a 2006 review article published in "Sports Medicine." Always perform the stretching element of each exercise slowly and try to increase your range of motion gradually over a period of weeks and months.
Chest Stretch
The chest stretch targets the pectoral muscles -- the pectoralis major and pectoralis minor -- which pull your upper arms together in front of your chest and draw your scapula bones forward, respectively. Sit on the floor with your hands on the back of your head and your elbows pointed away from your ears. Move your upper arms backward as far as possible to stretch your chest, then have a partner place her hands on the front of your elbows. Press into her hands gently, having her resist any movement for 3 seconds, then move your upper arms slightly farther behind your back and repeat.
Glute Stretch
The glute stretch targets the gluteal muscles -- the gluteus maximus, gluteus medius and gluteus minimus -- also known as the buttocks. Lie on your back with your legs extended and heels on the floor. Flex your left hip and knee, drawing the latter toward your chest, and cross your left thigh over your right. Have a partner lightly push your lower leg toward your abdomen, but contract your gluteal muscles to resist against the pressure. Hold the contraction for 3 seconds, then have your partner let go and try to deepen the stretch on your own. Repeat the exercise with your right leg.
Hamstrings Stretch
The hamstrings stretch targets the three hamstring muscles on the back of your thighs -- the biceps femoris, semimembranosus and semitendinosus -- along with the gluteus maximus muscle, which helps extend your thigh at the hip joint. Start in the same position as the glute stretch, then arc your left leg toward your chest, keeping your knee straight, until you feel gentle tension through the back of your upper leg. Have a partner hold the back of your ankle, then press into his hand for at least three seconds. After the isometric contraction, increase the stretch by moving your leg slightly closer to your chest and repeat. Perform the exercise with your right leg as well.
Lower-Back Stretch
The lower-back stretch targets a variety of muscles that work with the obliques on the sides of your abdomen to produce upper body rotational movements. Sit on the front edge of a chair with your spine erect and your feet flat on the floor. Twist to the left, keeping your back straight, and grasp the back of the chair with both hands. Pull on the chair to deepen the stretch, but resist any movement for at least three seconds, then relax your muscles and allow your torso to twist slightly farther. Repeat this procedure several times and in the opposite direction.
References
- "Sports Medicine"; Proprioceptive Neuromuscular Facilitation Stretching, Mechanisms and Clinical Implications; Melanie Sharman, et. al., November 2006
- ExRx.net: PNF Behind Head Chest Stretch
- ExRx.net: PNF Lying Glute Stretch
- The Stretching Institute; PNF Stretching Explained -- Proprioceptive Neuromuscular Facilitation; Brad Walker
- "Relax Into Stretch"; Pavel Tsatsouline; 2001
