Hey, hey PM followers.
Before we get to the video, we’ve got to understand some terminology used in the title of this post.
First off, CRAC stands for “contract relax antagonist contract”, which I always found cumbersome, so those who have the Hip Flexibility Solution program know it as DCR, which stands for “Dual-Contract Relax”.
Either way, the technique involves getting to end range in a stretch then going through cycles of contract/relax with both the muscles being lengthened (agonist) AND those at their shortened range (antagonist).
Building strength at end range is a critical element to gaining flexibility and mobility and more importantly – KEEPING the gains you make.
Next up, PNF stands for “proprioceptive neuromuscular facilitation”.
PNF is often misunderstood as consisting of just contract-relax stretching, but PNF includes many other methods such as rhythmic stabilization and slow reversals – other great techniques for improving function and movement.
Now that you understand those acronyms, let’s talk about the technique we’re going to go through today…
I call this technique “Triple Flexion” because it’s basically the opposite of the movement pattern known as “triple extension”, which is when you basically jump and extend ankles, knees and hips in the Olympic lifts.
However, unlike Olympic weightlifters, we’re using the technique to improve mobility, not power, specifically for greater hip flexion, knee flexion, and ankle dorsiflexion.
Your program is one of the best programs I have ever used to improve my athleticism. My hips are looser than they have ever been, my core is getting a lot stronger and more flexible, and the level of pain in my hips and knees has almost totally diminished. I am expecting the level of pain to be gone completely by the end of the program.
So if you need any gains in mobility in these areas or you want to improve squat/lunge mobility, you’ll love this move.
CRAC PNF Technique: The “Triple Flexion” Technique
1 cycle of the technique is:
- Get into the deep stretch
- Push up for 5 sec, activating extensors (breathe)
- Relax for 5 sec (breathe MORE)
- Pull down for 5 sec, activating flexors
- Relax for 5 sec
Do 1-2 cycles per side and you’re good to go.