PNF Stretching for Swimmers (Part 1)

When I recently became serious about mobility training, I did some research and came across a unique stretching protocol that I later applied and found to be very effective. It is called PNF stretching, or proprioceptive neuromuscular facilitation stretching. It is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion in order to improve motor performance and aid rehabilitation. The technique is as follows:

1. Stretch until maximum range of motion (ROM) is reached
2. Contract (20-30% max effort) the stretched muscle for 5-10 seconds
3. Repeat 1) and 2) 3-6 times until ROM no longer increases

You will notice that after contraction , you will be able to will be able to go into a deeper stretch (when repeating step 1). The idea comes from the fact that when stretching regularly not all the muscle fibers in your muscles are being stretched. By contracting the muscle under tension, you activate more of the muscle fibers to become stretched, thereby increasing your ability to go into a deeper stretch.

Some ­important­ things to know:

1. Do not do this before swimming or any form of exercise. Static stretching should always be done afterwards.
2. It is normal to experience muscle soreness the next day.
3. Do not do this everyday. This form of stretching is very intense and should be treated like weightlifting. I personally get the best results using this protocol once every 3 days.
4. Yes, it is okay to stretch on the off days (but not in the PNF fashion).
5. This is a form of static stretching. Be sure to incorporate dynamic stretching in your mobility training as well.
6. This is a very intense and advanced form of stretching. BE VERY CAREFUL. Take your time, one stupid move and you can seriously injure yourself.

I will post some stretches that can be done for swimmers using this protocol in a few days.