Stretching can be divided into four basic categories. Static stretching means tensing the muscle to a slight discomfort and holding the position for 30 to 45 seconds. Ballistic stretching uses a bouncing motion when you reach the end point of your flexibility. Dynamic stretching incorporates movements that resemble exaggerated sports moves with slow controlled movement. The final type of stretch is the most aggressive. Proprioceptive neuromuscular facilitation, or PNF stretching, will produce the most gains compared to the other types.
The Most Aggressive Type of Stretch
A single series of six-second stretches of PNF is more effective than a single static stretch for 30 seconds, according to a study published in the June 2011 issue of the Journal of Strength and Conditioning Research. In one stretch, the static group gained about 7 inches of range of motion in their hamstring whereas the PNF group gained over 11 inches. You will need a partner to do most of the PNF stretches. but the key characteristic in this type of stretch is that between stretches you push back in the opposite direction of the stretch as hard as you can for at least six seconds. Don't do PNF stretching daily; every other day is enough to make progress and not risk injury.
PNF Quadriceps Stretch
Lying on your stomach, bend your knee until your heel is as close to your buttocks as possible. Have your partner control the position of your leg to keep from twisting the joint, then push your heel closer to your buttocks. When you've gone as far as you can, tell your partner and then push back as though you are going to straighten your leg back out. Have your partner resist your push so no movement takes place. Push for six seconds, then release and let your partner push your heel as far toward your buttocks as you can tolerate. When you reach you limit again, repeat the push technique. Continue repetitions until you cannot go any farther.
PNF Hamstring Stretch
To stretch the back of your legs, start by lying on your back with your leg up and your knee fully extended. Have your partner push your foot back toward your head until you reach your flexibility limit. When you have reached your limit, push back as though you are pushing your heel back to the floor. Don't bend your knee. Push for six seconds and release, letting your partner again push your foot toward your head as far as you can. Continue repeating this until you reach your limit.
PNF Calf Stretch
Finally, the last stretch for your legs is the calf. This one you can do without a partner. Place both hands on a wall and lean in, step back with one leg until that leg is straightened out behind you. Push the heel of that leg toward the floor and move your hips closer to the wall until you feel the stretch in your calf. When you reach your limit, keep your heel on the floor and press down firmly with the toes on that foot but don't let your heel leave the ground. Press for six seconds and when you release, let your hips move slightly closer to the wall again. Repeat until you reach your limit.
References
- ExRx.net; Stretching and Flexibility
- Exercisebiology.com; Types of Stretching...; Anoop Balachandran, MCEP, MHP; Nov. 2008
- "Journal of Strength and Conditioning Research"; Efficacy of Static Stretching and PNF Stretch...; O'Hora J., et al; June 2011; Vol 25, no 6
- ExRx.net; PNF Lying Quadricep Stretch
- ExRx.net; PNF Hamstring Stretch
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