Monday, December 15, 2008

Improve Hamstring Range of Motion With PNF Stretching

As an athlete, it is critical that you constantly strengthen and condition your hamstrings. Besides being part of your "power center," hamstring injuries are some of the most nagging injuries for athletes. Its best to prevent hamstring injuries.

Proprioceptive Neuromuscular Facilitation(PNF) - This type of stretching should be used with great caution. Your partner should also be knowledgeable about PNF stretching techniques.

This type of stretching is good for targeting specific muscle groups, increasing range of motion and improving strength. The hamstring stretch is good for applying this stretching technique. While lying on your back, you would contract your hamstrings while your partner holds your leg in place during the stretch.

The stretch would last for about 5 seconds. The hamstrings are relaxed, the partner then immediately and safely pushes the muscle group past its normal range of movement for 20-30 seconds. That would be one repetition. Rest for about 30 seconds and repeat 3-5 times. Many athletes have trouble with nagging hamstring injuries.

Train hard and smart!

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Mark Dilworth, BA, PES
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