PNF/isometric stretching timing

[commodore]

I've been having trouble understanding PNF stretching from what I read online. I currently do it like this: go to a relaxed stretch, back off, tense for 5-7 seconds, increase stretch and hold for 15 seconds. What I've read though, is that you should repeat the process until you reach your maximum flexibility. But how long should should I stay in the increased stretch before tensing again?

[Michal Taszycki]

Yay my first post here. I hope you'll find it useful

According to 'Flexibility: A Concise Guide To Conditioning, Performance Enhancement, Injury Prevention, and Rehabilitation' the best possible variant of PNF stretching is something like this:

• 
  Get a partner (can be gravity )
  Pick muscle group
  Go into your maximal/close to maximal streched position.
  Then do 4 rounds of
  
  • 
    10 seconds of submaximal isometric contraction (4 seconds buildup + 2 second submaximal contraction)
    2 seconds relax (only muscles, keep the same stretched position)
    4 seconds of lengthening the stretch using antagonist muscles (partner can help but does not do all the work)
    

And enjoy your new maximal stretched position.

Don't make the position less stretched between rounds.

Stop when you feel pain. (Slight discomfort is cool though.)

4 rounds are enough.

Submaximal isometric contraction is enough.

Anything more gives you diminishing returns. (Yes I also found that hard to believe at first )

It takes about 1 minute so you won't find anything much more efficient than that. You can do the routine even couple of times a day. Preferably before (sic!) and after the workout.

Obviously you will need to strengthen your muscles in your improved range of motion.

I'm terrible at stretching (90 degree straddle ). But I've just started with this technique and I can see immediate results after stretching. We'll see in couple of weeks.

The book I mentioned looks pretty nice if you want scientific background, more details or some ideas for stretching positions.

[commodore]

Thank you.