How to Use PNF Techniques With Gymnastics

If you dream of being a competitive gymnast, it is imperative for you to create a strong, flexible and agile body. Being a gymnast requires a tremendous amount of flexibility; if you are not naturally very flexible, it can be extremely difficult to keep up with the competition. Proprioceptive neuromuscular facilitation, or PNF stretching, has emerged in recent years as a proven system to give you impressive gains in flexibility. This contract-and-relax stretching is a valuable asset for gymnasts.

Things You'll Need

  • Stretching mat
  • Stretching partner
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Instructions

    • 1

      Lie flat on your back on a stretching mat. Keep both legs straight and have your stretching partner lift one of your legs until you feel the back of your thigh stretch. Once the muscle is stretched, contract your hamstring and push against your stretching partner. Have your partner resist the contraction so no motion will occur. Hold the contraction for seven to 15 seconds and relax. Your stretching partner should be able stretch your hamstring further than before.

    • 2

      Kneel on your stretching mat with you partner positioned standing behind you. Interlock your fingers and put your hands behind you head. Have your stretching partner pull your elbows back until you feel a stretch in your chest. Contract, relax and stretch for the allotted amount of time.

    • 3

      Lie on your back on the edge of a bed or treatment table. Hold one knee to your chest while the opposite leg hangs off the bed or table. Have your stretching partner push down the leg that is hanging. You should feel a stretch in the front of your thigh below your hip. Contract, relax and stretch.

    • 4

      Sit on your stretching mat in the "butterfly" position -- the soles of your feet together and close to your body. Have your stretching partner push down on your knees. Contract, relax and stretch.