But your typicalstatic or dynamic stretchingmight not be the most effective way to go.
This makes the muscle relax to prevent it from being injured, explains Dr. Candy.
This is a principle referred to as autogenic inhibition because the muscle inhibits itself.
Theres also another PNF principle called reciprocal inhibition in which you contract the opposing muscle group, he adds.
Researchhas shown that this approach can be more effective at increasing muscle flexibility than static stretching.
PNF overcomes this stretch reflex, he says.
board-certified specialist in orthopedic physical therapy and owner ofMore 4 Life PT
What does PNF stretching feel like?
If you want to try this technique out for yourself, youre in luck.
In Well+Goods latestGood Stretchroutine, trainerNicole Uribarrishares a 13-minute leg stretch series.
One of the very first stretches she begins with uses PNF stretching to open up the hamstrings.
Were working with a series of contractions and releases, she says.
Youre pushing with your leg as youre pulling with your arms.
After holding for a few seconds, you release the contraction bring the leg closer to you.
To check that I was doing it right, I asked Dr. Candy what PNF stretching should feel like.
Then relax, and you should be able to stretch slightly further.
board-certified specialist in orthopedic physical therapy and owner ofMore 4 Life PT
Dr. Candy says the most important safety consideration is that you shouldnotbe stretching to the point of pain.
Not only will this increase the risk of injury, its also counterproductive.
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If theres pain, thats going to increase muscle tension, which decreases your flexibility, he warns.
Dr. Candy says you’re free to do PNF stretching on your own.
The name of the game for me is finding a stretch routine that is brief and easy to follow.
Thats exactly what I found with Uribarris new series.
The routine is also simple, in that I only needed a couple of yoga blocks and a towel.
The series opens up with a basic single-leg knee-to-chest stretch with some small hip circles.
This felt really good because my hips, glutes, and hamstrings are notoriously tight.
Then, I got to put the PNF stretching technique to the test.
Using a towel, Uribarri leads us through a single-leg PNF hamstring stretch.
I imagine pressing my heel forward and up while simultaneously pulling back on the towel with my arms.
First theres a low lunge using yoga blocks to help support your upper body.
However, I tried it again the next day and made it through the entire routine.
As you get more comfortable, work your way through the whole video.
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