1. Proprioceptive Neuromuscular Facilitation (PNF) Stretching
There are two types of PNF stretching that I like to use in my practice to achieve both quick and long-term changes in a muscle when it is tight and painful.
- Reciprocal inhibition is the relaxation of an opposing muscle group when a muscle contracts.
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Example: When stretching the hamstrings for a patient, I am pulling their leg while their knee is straight, towards their chest.
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Once I feel the muscle tightness and inability to go any further, I have them try to bring their leg up higher for 7 seconds.
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I have them relax, and I bring their leg closer to their chest to further lengthen the hamstring for 20 seconds. Then I repeat 3-5x.
- Autogenic inhibition is the relaxation of a muscle after it contracts and activates its Golgi tendon organ (GTO).
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Example: When stretching the hamstrings of a patient, I am pulling their leg while their knee is straight, towards their chest.
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Once I feel the muscle tightness and inability to go any further, I have them push into my hand and shoulder for 7 seconds.
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I have them relax, and I bring their leg closer to their chest to further lengthen the hamstring for 20 seconds. Then I repeat 3-5x.
Both are similar, but have one distinct difference. Both are more effective at increasing muscle length and reducing pain compared to static stretching (maintaining a stretch for a period of time).
2. Loaded Stretching (Eccentric Lengthening) of a Muscle
Another great way to increase flexibility is to train your muscles under load (weights or resistance bands) through a position where the muscle is lengthening and controlling the movement.
A great example of this is the Romanian Deadlift (RDL), where you bend over as low as possible without arching your back, keeping your knees slightly bent, and maintaining a straight back.
As you lower a weight towards the floor, your hamstrings lengthen and control your torso and the weight you are carrying. This exact movement is the eccentric phase of a muscle as it lengthens and is very effective at increasing flexibility in the long term.
You can do this with any muscle to increase flexibility and reduce pain if that muscle is tight and/or weak.
While these interventions alone work well, the research suggests that a combination of interventions yields the best outcomes for increasing flexibility. With that said, I commonly use both these methods in the same treatment session to maximize the outcome.
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