30-Day Athletes' PNF Stretching Challenge

Over 30 days of daily videos, David teaches you how to harness the power of a stretching technique called PNF (proprioceptive neuromuscular facilitation) to improve your flexibility quickly and safely. PNF increases joint range of motion by working with a natural neurological response within all of us called the inverse stretch reflex.

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Introduction

Before you begin, there are a few important precautions you need to take. PNF adds additional stress to the stretching muscle, which increases the risk of a possible soft tissue injury.

When you do each stretch, follow these guidelines:

1. PNF works best when you are sensitive to your body. Avoid pushing too hard.

2. Activate large muscles (eg. quadriceps) at about 50% of your strength, small muscles (eg. wrists) about 30%.

3. It’s best to warm your muscles before stretching to get the best results and avoid injury.

Here are the 5 steps, which you can apply to any muscle group:

1. Move into a light stretch with the targeted muscle.

2. Remaining in the stretch, activate the muscle for 5-6 seconds, pushing against resistance.

3. Relax the muscle and stretch a little deeper for 20-30 seconds.

4. Move out of the stretch so the muscle can recover for 30 seconds.

5. Repeat 2-4 times