Best PNF Stretching Exercises for Hamstrings You Can Do At Home WIthout Any Equipment

In this article, I will show you how to perform PNF stretching exercises for hamstring muscles in the safest and most effective way.

PNF stretching is considered a non-traditional form of stretching and is highly effective in increasing joint range of motion and muscle flexibility.

Research conducted on stretching the calf muscles has confirmed the effectiveness of PNF stretching and suggests an increase in ankle joint range of motion after 6 weeks.

The hamstrings muscles are comprised of the semitendinosus, semimembranosus, and biceps femoris, and play a primary role in knee joint flexion.

They also assist in hip extension, along with the gluteus muscles.

PNF Stretching Exercises for Hamstrings

In this guide I will show you the following PNF stretching exercises for hamstrings:

• Contract-Relax (CR)
• Contract-Relax-Antagonist-Contract (CRAC)

Contract-Relax (CR)  PNF Stretching for Hamstrings

This technique consists of a contract and stretching phase. The goal is to combine static contraction (isometric) of hamstrings with deeper hamstring stretching.

Here is how to perform the CR PNF technique.

• Kneel on a floor and extend one leg.
• Use a chair to help you with balance.
• Contract phase – Push down with your heel, squeeze your hamstrings muscles, and hold for 6s. (red)
• Stretching phase – Pull your toes toward your body, push down with your knee and lean forward with your torso. Hold for 15s. (blue)
• Repeat the whole process for five times, each time going into a deeper hamstring stretch.

Contract-Relax-Antagonist-Contract (CRAC) PNF stretching for hamstrings

This technique has three parts:

1. Contracting of hamstrings
2. Stretching of hamstrings
3. Contracting of quadriceps

Let me explain this in detail.

• Start from a standing position with one leg on a chair.
• Push down with your heel and squeeze your hamstrings muscles. Hold for 6s. (red)
• Then, dive into a deeper hamstring stretch by pushing your knee down and your toes toward your body. Simultaneously, lean forward with your torso. Hold for 30s. (blue)

• In the last part of this stretch, squeeze your quadriceps muscles and hold for 6s. (yellow)

• Repeat the whole process for five times, and go into a deeper stretch each time.

Benefits of Hamstrings PNF Stretching

Stretching the hamstrings with PNF techniques will enhance your hip and knee flexibility and make your hamstring muscles more resistant to muscle strains.

PNF stretching will inhibit the stretch reflex and you will be able to achieve a deeper hamstring stretch compared to traditional static stretching.

You can feel the difference in your hamstring flexibility right after your first stretching session, but keep in mind that long-lasting changes in range of motion come around after six weeks of stretching.

Tips And Safety When Stretching Hamstrings

• If you experience pain, stop stretching and consult your healthcare provider.
• To avoid hamstring strain, don’t bounce into a stretch.
• Breathe deeply when performing hamstring PNF stretch.
• If you have trouble performing this technique, contact a physiotherapist with PNF license.

Want to learn more about PNF stretching? Complete PNF stretching guide for the whole body and much more in this stretching book I’ve created. Everything you need to know about stretching and flexibility to progress faster and avoid injuries. Continue exploring pnf stretching routine for hip muscles.