HOW TO USE PNF TO GET FLEXIBLE 👆

Published: 14 March 2023
on channel: Tom Merrick

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CRAC, not that crack, is a straightforward PNF method that works in all stretches to get more flexible. Watch the full video on my channel to find out more! Here are the headlines 👇

CRAC = contract relax agonist contract.

First contract the stretched muscle, and relax deeper. Next contract the opposing muscle and repeat.

Contractions must be hard and for at least 3s but ideally between 6-10s. Don’t go from 0-100, ramp up to that max effort over the isometric.

The quality of these efforts is the difference between making progress and not. The better you can apply it, the better the progress will be.

Happy stretching 💪