Stretch Deeper with PNF

Table of Contents

1. Narratives

2. Movement of the Day

3. Stretch With Me

4. Weekly Challenge

5. Myth-Busting

6. Your Voice Matters

NARRATIVES
Tricking Your Muscles Into Letting Go

Before we start, if you want to support my work, my flexibility programs are there for you. Thanks, Flexy Fam.

Stretch Deeper with PNF

Ever try to stretch your hamstrings and they tighten up like steel cables? That’s your nervous system being overprotective, and it’s determined to keep you injury-free by limiting your range of motion.

But there’s a clever way to get past this: PNF Stretching (short for Proprioceptive Neuromuscular Facilitation).

Here’s how it works:

1. Stretch a muscle.
   

2. Contract that same muscle while it’s stretched.
   

3. Relax, then sink deeper into the stretch.

By doing this, you tell your brain: “Hey, we just used this muscle under tension and survived. It’s safe to loosen up.” Boom. More flexibility.

Try this quick PNF hamstring routine:

• Make sure you're properly warmed up.

• Lie on your back, lift one leg, and hold it behind your thigh or calf (or use a belt).

• Gently pull till you feel a nice stretch.

• Now push your leg away (like lowering it) without letting it move. Contract hard for 5 - 10 seconds.

• Relax, then pull the leg closer.

Repeat 3-4 times: contract, relax, stretch deeper.

Stand up and test your reach,  you’ll probably gain a few extra inches. It’s like a software flexibility update for your muscles.

Want to see it in action?

Remember friends, please know your limits and never overstretch. You don’t want to set back your progress. Always consult your physician before jumping in to any new regiment.

STAY FLEXY,

 David

MOVEMENT OF THE DAY
Standing Hip Circles

Standing hip circles are a simple yet effective way to warm up your hips, improve mobility, and gently test your balance. They’re especially helpful if kneeling exercises aren’t an option.

Watch me perform it here.

How to Do It:
Stand tall with your hands on a wall or chair for balance. Lift one knee in front of you and slowly draw a circle with it, starting small, then gradually making it bigger. Keep your core braced and hips level. After a few reps, reverse the direction. Switch legs and repeat.

Why It’s Great:
This move wakes up your hip joints, builds control through your full range of motion, and even helps with balance and posture. It’s a great primer before lower-body workouts or flexibility sessions.

Quick Tips:

• Go slow and smooth, control is key.

• Keep your upper body stable, avoid leaning or twisting.

• Breathe naturally and stay relaxed.

Pro Tip:
As you improve your balance, try the movement without using the wall. Keep reps even on both sides, aim for 5 to 10 circles each way per leg.

Click here for a more organized Full Body Flexibility Plan.

STRETCH WITH ME
Smooth Out Your Stiff Knees

Knees feeling creaky or stiff? This quick session is built to smooth out tight spots, improve your knee movement, and keep you moving pain-free. Press play and don’t forget to subscribe to @WorkoutsbyDavid for more.

Also you might enjoy my simple flexibility routine.

WEEKLY CHALLENGE
Hip Flexibility Progression Challenge

Spend 1 minutes daily in pancake stretch or butterfly pose. Track how close your chest gets to the floor.

Check out last week’s challenge here.

MYTH-BUSTING
MYTH: Older adults can’t improve flexibility.

Actually, they can. Age makes things slower, not impossible. Progress happens at every stage of life.

YOUR VOICE MATTERS
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