Proprioceptive Neuromuscular Facilitation – pnf -stretching involves applying an isometric contraction against the stretch to invoke a greater relaxation response and thus enable further ROM to be reached. The protocol is to take the stretch to the initial end point and hold that position. After about 20 seconds, the athlete opposes the position with a strong 10-second isometric contraction pushing against the partner or obstacle. The athlete then relaxes, breathes out, and the stretching muscle should relax, allowing the stretch to be taken it further. This is repeated 3 times.
Protocol is to start from core and work out and to work in opposing muscle groups (ie hamstrings, then quads)
PNF STRETCHING protocol
Please read the pdf below for full details of the stretching protocol