PNF Hamstring Stretching

[lovextina]

I'm 21 years old and have been stretching 5 days a week since may trying to get my front splits down. I've done lots of research, and I know that I'm not overstretching, however i still can't seem to get the last couple inches down, and it feels like my flexibility is on pause....i'm just not improving at all anymore. I've been at the same point since october now. :(

[holidaybear296]

thank you so much!

i just pulled my groin about 40 mins ago and i was in serious pain but i just finished your stretches and niow im feelin way better!

[SpaceWalkTraveller]

Thanks for the video

[doilum2003]

Very informative and descriptive video, many thanks from a beginner to PNF

[juvenile109]

Should allow internal rotation during the contract phase of this technique - is much more effective.

[MrUnique1200]

I like the hamstrings part & I understand the concept which I love. I do have just some reservations in regards to the groin stretch as to the pressur that maybe applied to the knee & hip joint. But thankyou for sharing I respect anyone who comes on here and shares knowledge on youtube. I will try and do the hamstrings part :)

[MrPamcgregor]

Great

[multiinvisibleman]

beep test in background?

[TheStripeyleopard]

@multiinvisibleman OH NO NOT THE BEEP TEST.................and then i woke up. loool

[wassupjg]

awesome

[extruderofdertrude]

With any luck this will help with the pains I get from standing.

[Gryffo7]

Spewin for whoever's doing the beep test.

[roger88yeah]

very useful thanks

[micma01]

Awesome videos Yuri. I'm doing a fair amount of running and your videos are a great help. Very informative!

[therapier100]

how many minutes a day should I do this?

[GDog42]

I am a martial artist who is constantly looking for improved flexibility. I have heard although PNF stretching is awesome, you're not supposed to do it everyday. Is this true?

[kingv911]

I'm in PTA school right now and we're learning about PNF stretches right now, but this is cool as you can do them solo.

[swifty887]

very handy, thanks dude

[ShowstopperMMA]

Interesting. So basically PNF is: Stretch the muscle, then contract it, then go a little further. Man, I'm on a roll. I can't believe how much I'm learning.

[smac233]

@ShowstopperMMA: PNF itself is not "stretch the muscle, then contract it, then go a little further." That is a technique called "contract-relax" which is a component of PNF. PNF itself consists of using diagonals for stretching and strengthening instead of your plain straightforward stretches. Hope that helps your learning! "PNF In Practice" by Susan Adler is a fantastic book.

[smac233]

@ShowstopperMMA : PNF itself is not "stretch the muscle, then contract it, then go a little further."  That is a technique called "contract-relax" which is a component of PNF. PNF itself consists of using diagonals for stretching and strengthening instead of your plain straightforward stretches. Hope that helps your learning! "PNF In Practice" by Susan Adler is a fantastic book.

[sikwitit345]

hi, are these stretching exercises suitable for daily use?

[burtwonk]

Holy crap... my groin feels so good

[Tremari0]

Thank you! this is definitely what i've been looking for, especially the first stretch.

[StreamingKnowledge]

What's that sound in the background?

[ploppyppl]

@StreamingKnowledge bleep test / multistage fitness test

[JohnnyVegaz007]

@StreamingKnowledge Jumprope, and a timer of sorts.

[fanat1c]

good video!

[sikth13]

you do not need to warm up when performing a p.n.f stretch its the only stretch you dont have to

[Kurren123]

Thank you!

[IcarusFlying]

very very good tutorial thank you very much !

[imnotabear]

nice yellow plunger in shot on the right... must be an important piece of gym equipment with all those protein powder chugging jocks blocking up the facilities

[AUSTrepznt]

great video i couldnt really understand this until u explained it

haha go the beep test in the background

[zincubus84]

Great demo and explanation!!

[jenlyn77]

My hamstring was so stiff today, but I did that just now and it totally worked!!!! It even hurts much less to do that.

[hodgey151]

is there a beep test in the background??

[OnCallDoctor]

PNF-Stretching Techniques - should not be applied more then 3 times per week.

Not for growing children.

[donh6]

This guy reminds me of someone who was in an autopsie.All of what he demos is useless garbage.

[MrAnnan81]

is that the beep test in the background

[dmcmanam]

Nice presentation, I used PNF and am much more flexible than him. He is doing isometric stretches, I do PNF with 20 seconds stretch at 80% intensity, 20 seconds resisting, 20 seconds relax into the stretch. PNF came from physical therapists.

[choubix]

hello, would you have some good links on PNF and Isometric stretching by any chance please?

cant find anything really useful and I really need to improve my flexibility :)

thanks!

[ShelterDogs]

Why is that when I do the first hamstring stretch in this video that it feels like I am only stretching the lower leg? I don't even feel a stretch in the upper thigh hamstring area. Am I doing something wrong?

[akidnas]

@ShelterDogs perhaps ur leg isn't straight? if ur leg is bent it isn't isolating the hamstring. u shud probably stretch ur calves first, as they can limit the effectiveness of ur hamstring stretch if not stretched before

[StlUrbanFitness]

@ShelterDogs The hamstring is connected to the lower leg (gastroc and soleus) and you may not be recieving the full benefit because those muscles are tight. Try calf stretches first.

[ThodraN]

The second exercise, would that help in doing splits? And with the first exercise, by doing that, eventually would I be able to do a straight up high kick? I'm burning to start martial arts, but I realize before any of that, I need to improve my flexibility greatly. Will these two exercises help do that?

[DancerAC]

Well, you need to stretch your quadriceps, lower back, groin, and inner thigh - also stretch illiotibial tract (IT Band) if you want to avoid harsh muscle injury - in order to do the splits. If you stretch your hamstrings and quadriceps as well as conditioning and working them, then you'll be able to get a straight up high kick.

In general, you should be stretching practically every muscle that you use; however, do so in moderation, don't aim for over-flexibility.

[aletheia25]

Grazie mille! (p.s.: sei bello e bravo)

[stevolim]

sound like christopher walken

great tips

will thank you when succeed

[timchenkelly]

Thanks! Great presentation, great voice and enunciation.

[ayqazi]

The commenters below mentioned something called a 'GTO' - what does that mean?

[AikidoSaintTKE]

Golgi Tendon Organ. It's a more extreme way of stretching. For an example, hold a half pushup position. Stay there until your muscles literally go soft and you collapse. Hard to accomplish. That is your GTO taking over and forcing you muscles to relax. With a stretched muscle you stretch, increase tension to maximal over a few seconds by flexing (slowly increase tension, fast=tear) then you hold that tension for 5-7 secs until the muscle relaxs. If it doesn't happen, relax it yourself. Practice.

[chessdude67]

Great video. I want to learn more about PNF? Thanks!

[traderjoes]

This is awesome! My hammies have been killing me. Thanks bro

[danndan6]

i do PNF with my PT but never knew how to do it by myself especially not my groin. thanks bro. that helped alot. keep up the blessings

[TokyoEnglishClub]

This is a great video. Thank you very much. You are a great speaker, I really enjoyed your explanation. I think you are a natural speaker and on camera person.

I would also love to find more resources on do-it-yourself PNF stretches.

Thank you very much for the video!

[danndan6]

i watch many health videos on you tube but his explanations are great. you are so right, he is a natural speaker

[bballinsteve918]

Can you provide more self pnf stretches for your lower body and upper body?

-Thanks

[perfectdarth]

shouldnt you have at least a day rest between PNF stretches? otherwise great video

[Chinoblie]

good presentation. The only thing I'd like to add is that the GTO requires at least 6 seconds of contraction before the reflex effect is achieved.

[pekkos69]

Correct, GTOs need more than 6 secs. This is because during the isometric/isotonic muscle contractions, the GTOs send sensory neurons to the type 1b interneurons in the spinal cord and to the alpha motoneurons to activate control of muscle tension. more than 6 second isometric/isotonic contraction cause the GTOs, which are force sensitive, to begin to discharge by causing immediate relaxation of the muscle, therefore reducing active resistance within the muscle.

[proflexstretch]

Good info, we've used PNF in conjuntion with the machine we designed to get athletes paseed their sticking points. Good stuff and good presentation!

[pekkos69]

Right big man, this technique where u use 20-30% force like u said, is called MET (Muscle Energy Technique) and specifically PIR (Post Isometric Relaxation). PNF mostly uses 100% force and sometimes less in HR (Hold Relax). Make sure u keep the muscle in the stretched position for about 20 seconds in order to allow creep deformation to take place (fluids seeping out of the myscle). Good video tho.

[DarioKF]

Good job! :)

[tyciol]

It is always good to see more people teaching PNF.

[kiatmac1]

would you have to be warmed up before doing this, just like static stretching?????

[yelkaim1]

defintitely warm up beforehand

[kiatmac1]

i'll definitely give it a try once i get back to working out, i broke my wrist, so havnt worked out in a month

[amiitk]

sir i hve scoliosis and im looking for compelet streaching back mostly lower back and leg strenthing streaching wt is the diffrence between pnf and billastic streaching

[gourdbox]

deadlift, back squat, overhead squat

[EliasJordan3]

@yelkaim1 what should i do when i gotta rest for about 3 months so i cant really warm up, but i should stretch. should i just do like short stretches or what?

[Gibz101]

@EliasJordan3 Then ballistic stretching would be a great way to warm the muscles up. Lets say you want to PNF stretch your calf, you could do step backs, and take them deeper and deeper. Make sure you warm up for minimum of 5minutes. (No sweat, no stretch)

[thelovacluka]

@yelkaim1 can I use PNF for my hip flexors also? btw. great video, keep up the work!

[Gibz101]

@thelovacluka You can PNF stretch majority of your major muscles, by yourself. Assisted PNF will always hold risks

[McDave1312]

@yelkaim1

is it more effektive to contract with more than 25% of my maximal power, or is this the perfect amount of power?

[louisEX666]

lol i heard beep test music in the back ground, an nice stretch