Fitness
Contract-Relax Stretch Cycle
The contract-relax stretch cycle alternates brief submax contractions with exhale-deepened holds—often beating passive stretches for hip and hamstring range when warm.
The contract-relax stretch cycle is a PNF-style pattern—submaximal six-to-ten-second push into resistance, exhale and deepen range for twenty to thirty seconds, repeat two to three rounds per muscle. It can outperform passive holds short term for hamstrings and hip flexors when tissue is warm.
Use a strap or partner for feedback; never maximal straining on injured tissue. Best after training or on mobility-focused days, not immediately before max jumps.
Common questions
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How hard should the contraction be?
Submaximal—roughly fifty to seventy percent effort for six to ten seconds. Maximal straining risks cramp and does not improve range more than controlled cycles.
Related terms
Put Contract-Relax Stretch Cycle into practice
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