In this video, Stephen Daniele, MA, CFSS, shows you how to perform Assisted PNF Stretching on the Extensors of the Hip.

Flexibility in the hips and legs is important to success in most sports. When a muscle is chronically shortened, it cannot develop its full power when called upon to contract. In addition, a chronically short muscle limits range of motion. Consider the runner’s gait. Short, tight hamstrings will cause the quadriceps to work harder to accomplish a full stride because they are pulling against the internal resistance of the hamstrings. This extra work fatigues both muscle groups, setting the stage for lackluster performance and for injury.

Chronically shortened hamstrings can contribute to low back pain, knee pain, and leg length differences. They can also restrict stride length in walking or running, can cause the quads to overwork, and are more susceptible to injury. Runners often have short, weak hamstrings.

The gluteus maximus is a powerful hip extensor. It can be involved in low back pain, especially if it’s hypertonic (too tight), or if it’s weak or dysfunctional as a result of injury, overuse, or lack of exercise. For example, the normal muscle activation sequence for hip extension is initiated by the gluteus maximus, with the assistance of the biceps femoris, and followed by contraction of the lumbar muscles (to help stabilize the lumbar spine). If the normal contraction sequence is altered, the erector spinae will contract first, followed by the gluteus maximus and hamstrings. This pattern places excessive stress on the lumbar spine, which may lead to back pain.

The two types of PNF Stretching performed in this video are Contract-Relax (CR) and Contract-Relax-Agonist-Contract (CRAC).

For Contract-Relax:
1. Stretch the tissue until a soft end feel is felt.
2. Have the client inhale and contract the muscle for 4-7 seconds.
3. Tell the client to exhale as they relax.
4. Take the client into a deeper stretch.
5. Repeat 2 more times.

For Contract-Relax-Agonist-Contract:
1. Stretch the tissue until a soft end feel is felt.
2. Have the client inhale and contract the muscle for 4-7 seconds.
3. Tell the client to exhale as they contract the opposing muscle group.
4. Assist the client into a deeper stretch.
5. Repeat 2 more times.

For a comprehensive guide to PNF Stretching, you can purchase Robert E. McAtee and Jeff Charland’s book, “Facilitated Stretching,” here: [ Ссылка ]

For an advanced version of the techniques covered in this video, you can purchase the books “Stretch to Win” here: [ Ссылка ]

And “Fascial Stretch Therapy” here: [ Ссылка ]

To feel the magic of Fascial Stretch Therapy for yourself, click here for a list of Certified Fascial Stretch Therapists: [ Ссылка ]?

To register for a workshop to become a Certified Fascial Stretch Therapist and take your practice to anew level, click here: [ Ссылка ]

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