PNF stretching for greater flexibility.

About 3 months ago I read an extremely in depth stretching article online. It consists of 68 pages and really goes much more in depth than you do in PNF stretching and would likely give you and others here more help on the subject. The article also discusses how to properly warm up, different types of stretches, and even gives a split training routine. The article can be viewed here freely: http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching.pdf

One thing Brad Appleton mentions that I think you should all be taking note of is what he says in the beginning of Chapter 3 on page 24; "PNF stretching is also not recommended for children and people whose bones are still growing." This adds to what Uglok was speaking of earlier about how ballerinas destroy their bodies early on.

Another thing I noticed is that you said no more than 2 sets per day which according to Brad; is still too much. "PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once
per 36 hour period)."

There are many more things I could point out, but I'm sure that you will read the article as I can guarantee you it will shed more light onto this subject for you. If you don't want to read about the other stretches simply go to the find area and type "PNF" and then click the little page button that points to the right. This will allow you to skip to each area throughout the paper in which PNF stretching is discussed.

I highly recommend you and everyone else reads this article. I personally, developed a stretching routine according to many of the things Brad says.

Have a great day!
-Devin

Didn't you have an award at one point, Ruben?

Correct. Doing static stretching before a workout has been shown to actually cause injury and make you weaker.

I so need to start stretching again. Did it for about half a year with some results. Then for one reason or another I just stopped.

Being as loose as a barn isn't really all that enjoyable.

Now, I've seen Scooby's video about the hamstring stretch but wonder how to improve these in P.E. even though they might not be that important:
http://www.teachpe.com/images/jenny/hamstring_lower_back_stretch.jpg
http://www.viefitness.com.au/images/Fitness-HamstringStretch-19.jpg

Though because of my height my legs are long and I'm not one of those guys with a long upper body and short legs, my legs are a little longer than my upper body.
Thanks in advance.

So what's the recommended PNF-stretch for hamstrings? Not only because that's where I want to improve, but that's probably where most peoples flexibility is worst. Not to mention where it's the most important (lower risk of back injuries, get rid of buttwink in squats, bent-over-rows, etc)

So that's why this article I wrote got put in Excellent postings-section? http://www.askscooby.com/excellent-postings/the-unimportance-of-genetics-33091/

Bookmarked the link, gonna try to find the time to read this, as I really want to improve my hamstring flexibility ^^

I would recommend a lunge with a greatly extended front leg (front knee angle greater than 130 degrees), not worrying too much about straightening of the back leg, and ensuring a tilt forwards of the pelvis such that you can feel the stretch.

The contract part, you literally pull backwards using your hamstrings on the the front leg (trying to bend your knee) and squeeze forwards using the whole of your rear leg (driving that foot into the ground).