Developmental stretches (increasing the stretch every 10s) or proprioceptive muscular facilitation (PNF) stretches after a session are the first step on the road to recovery after a workout. Stretching after a session takes the muscles back to their original length. It is recommended to perform post workout stretches after you have foam rolled. 

Developmental stretches are held for a period of 30 seconds, with the stretch first held where you feel the muscle ‘stretching’ and once the muscle relaxes slightly 6 – 10 seconds later, the stretch is increased further, and held for another 10 seconds, repeat this once more for a total time of 30 seconds. 

PNF techniques involve a partner or band for assistance. PNF stretching is seen as superior to other forms of flexibility. 

PNF stretching involves either a concentric or isometric muscle contraction occurring prior to a passive stretch. These prior contractions help achieve autogenic inhibition. 

The examples below use the Hamstring stretch to explain how to carry out PNF stretches. 

Isometric (Hold-Relax)

Lying with on your back, with one leg straight out and the other straight up in the air, move your airborne leg to a point of resistance (displaying mild discomfort) and hold for 10 seconds. After 10 seconds push our leg into your partners hand/against a resistance band. Your partner/the band should resist this force, so the leg remains static in an isometric contraction. Hold for 6 seconds, and then relax and increase the stretch, again to a point of mild discomfort. Repeat the process several times. The range of movement should be increased due to autogenic inhibition activated in the hamstrings. 

Concentric (Contract-Relax)

Lying with your back on the floor, with one leg straight out and the other straight up in the air, move your airborne leg to a point of resistance (displaying mild discomfort) and hold for 10 seconds. Then push your leg against a resistance, partners hand/stretch strap, the force against your leg should be enough so your foot slowly lowers to the floor (full range of movement). Upon reaching the full range of movement relax, at which point you increase the stretch and repeat a couple of times.   

Benefits of stretching include:

- Relaxation

- Injury prevention

- Better posture

- Increase range of movement

- Increased blood supply and nutrients

- Reduce stiffness and soreness

- Increase the length of muscle tendons