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@BringMeMyFix
Stepping away from the barbell for a second, what do the physios and coaches think about PNF (proprioceptive neuromuscular facilitation) stretching?
I'm doing it unassisted (passive stretch - engage agonist - further passive stretch), but only once per muscle, and once per week. I do 2 other static stretching sessions weekly too.
I like it a lot. It seems to be the most comfortable way for me to increase range of motion - and it's less boring than static stretching :D
I found this, and have been following the recommendations for perceived intensity during the active part of the stretch - apparently you get decent returns, but without the injury risk of stronger contractions:
*Sheard & Paine, J Strength Cond Res
Abstract:
An informal review of literature on the use of postisometric relaxation (PIR) type proprioceptive neuromuscular facilitation (PNF) indicates that the force of contraction requested from the athlete ranges from 10 to 100% of maximum voluntary isometric contraction (MVIC). The purpose of this study was therefore to determine if an optimal contraction intensity to elicit maximum positive change in range of motion (DeltaROM) exists. This research question was tested across a convenience sample of 56 (37 male and 19 female) university athletes. Target contractions during PNF interventions were set at 20, 50, and 100% MVIC. Pre- and post-PNF intervention hip flexion range of motion (ROM) was measured on a unilateral straight leg raise. The target MVIC of 20, 50, and 100% elicited mean pre-post intervention DeltaROM of 8.4, 12.9, and 11.6 degrees , respectively (all p < or = 0.0001). Differences in pre-post intervention DeltaROM between target contraction intensities were also significant (p = 0.016 to < or = 0.0001). A peak DeltaROM of 13.3 degrees was found at a PNF contraction intensity of 64.3% MVIC. **Where optimizing increased ROM in healthy athletes is the desired outcome of PIR-PNF application, coaches and trainers should elicit contraction intensities of approximately 65% MVIC. **