 relax the hamstrings contract your quadriceps by tensing the muscles in the front of the thigh. Continue to contract the quads as you lift the leg up and pull towards you until you feel a stretch in the hamstrings.
Perform 3-5 repetitions after exercise, at least twice a week to ensure lasting range of movement and sustained beneficial effects.
How does it work?
Within the muscle tendons are sensory receptors known as Golgi Tendon Organs (GTO) which detect changes in muscle tension.
During method 1 the GTO’s detect the contraction of the target muscle before the stretch, sending inhibitory signals to the spinal cord. This results in decreased neural activity to the muscle causing the muscle to relax and muscle fibers elongate3.
During method 2 when the opposing muscle contracts, in order to maximise its contraction force the target muscle has to relax. This relaxation is a result of decreased neural activity and increased inhibitory signals3.
Why not give this a try! Especially runners, it has been found to significantly increase both stride rate and stride length following a 5 week protocol4.
If you would like more examples of how to perform the stretches for different muscle groups then do get in touch.
- McCarthy PW, Olsen JP, Smeby IH. Effects of contract-relax stretching procedures on active range of motion of the cervical spine on the transverse plane. Clin Biomech (Bristol, Avon). 1997;12(2):136–138.
- Marek SM, Cramer JT, Fincher AL, Massey LL, Dangelmaier SM, Purkayastha S, Fitz KA, Culbertson JY. Clinical Studies – Acute Effects of Static and Proprioceptive Neuromuscular Facilitation Stretching on Muscle Strength and Power Output. J Ath Training. 2005;40(2):94.
- Hindle KB, Whitcomb TJ, Briggs W, Hong J. Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. J Hum Kinet. 2012;31:105–113.
- Caplan N, Rogers R, Parr MK, Hayes PR. The effect of proprioceptive neuromuscular facilitation and static stretch training on running mechanics. J Strength Cond Res / Natl Str Cond Assoc J. 2009;23(4):1175–1180.