I am a firm believer in PNF stretching for athletes. All my clients love this kind of stretch and we usually increase their range of motion within weeks. Here's a brief explanation of PNF.

PNF (proprioceptive neuromuscular facilitation) stretching, sometimes also known as isometric stretching, is a combination of passive stretching and isometrics in which a muscle is alternatingly stretched passively and contracted. The technique targets nerve receptors in the muscles to extend the muscle length.

First, the relaxed muscle is stretched by an external force, such as an exercise partner, or by ones own body weight against the floor, a wall, or similar resistance. At the point, where no further stretching seems possible, the stretch is held for up to 30 seconds. However, during this period, the muscle should be contracted as much as possible. (In the drawing on the right, this is done by trying to press the feet into the floor.) Finally, when the muscle gets relaxed again, it should be immediately stretched farther, which is then easily possible again.


This technique of alternating stretching and contracting can be repeated several times, in order to stretch a bit further each time. Advocates suggest that PNF stretching is typically more effective and more comfortable than conventional stretching, based on the theory that it exploits the body's own neural mechanisms. It is also suggested that PNF stretches should be performed for a given muscle group no more than once per day.

If you need some examples please let me know.