Work Your Y-Scale with PNF
Work Your Y-Scale with PNF
I love working on active flexibility (which is why I make it such a big part of all my classes), especially PNF-style contract-and-release stretches. Y-Scales are a fun one to apply PNF to since they’re a little “easier” than traditional splits, but still very much a cool shape!
For more background about the theory behind Proprioceptive Neuromuscular Facilitation (PNF) stretching, read my first post on PNF, No Partner? No Problem! How to PNF Stretch for Splits Solo.
How to Use PNF in Your Floor Y-Scale
Passive Stretch (10s) - Start lying on your side, grabbing a strap that’s “lassoed” around the bottom of one foot, helping pull that top leg up towards the ceiling (or if you can get your leg past 90 degrees, pulling it towards your face). Don’t feel like you have to pull the top leg into a super deep stretch, pull it just high enough that you start to feel a stretch in the back of your leg. Hold for 10 seconds.
Active Stretch (20s) - While continuing to pull your strap to hold your leg in place (blue arrow), actively press the bottom of your foot into the strap (red arrow), as if you were trying to push your heel and leg away from your torso back to the ground. Keep pushing your foot away for 10 seconds. You should feel your hamstring of that top leg engage as it tries to pull your leg away from your face. Also pay attention to make sure the bottom leg is still resting on the floor and keeping a straight line from your shoulders to your toes (occasionally there’s a tendency for the bottom leg to sneak forwards or backwards)
Relax (3s) - Let go of that active pressing motion in your top leg and let it relax. Give your body a couple of seconds to adjust before pulling your leg into a deeper stretch
Passive Stretch Round 2 (20s) - Using your strap, pull that top leg/foot a little closer towards your face. Hold this passive stretch for 20 seconds and take some deep breathes to help your body to relax into the stretch. If your top leg is shaking that’s totally OK! Try and keep the top leg centered over your torso, as if you were doing this exercise between two panes of glass. At some point if you are able to pull your leg all the way in to your shoulder and ribs, you can sneak your torso in front of your leg and work on pulling the leg behind your shoulder
Repeat whole sequence 2-3 x - Repeat engaging your leg (pushing your top foot away from your face while you hold it in place with your strap) and relaxing and pulling your leg deeper into the stretch another two or three times
Want more PNF routines?
Check out some of my other posts on PNF style stretching:
