Why PNF + Loaded Stretching = The Magic Flexibility Gains Formula!

Why PNF + Loaded Stretching = The Magic Flexibility Gains Formula!

Feeling overwhelmed by the plethora of videos on YouTube about flexibility training?

It's time to break free from the cycle of endless watching and move towards action. At Unity Gym, we've designed modern methods to help you develop flexibility in the hamstrings, hip flexors, and shoulders. 

Click here and watch the video to start making real progress today.

Traditional methods often revolve around gentle, long-duration passive stretches. While common, these are not the most effective for increasing flexibility. 

The Unity Gym approach pairs end-range antagonistic muscle contractions with loaded stretching. This combination is not only science-based but has been proven to work with thousands of people.

Take the hamstrings, for example. By performing strong end-range contractions, we can hack the nervous system and trigger the Golgi tendon organ to shut down muscle contractions. This unique approach creates immediate gains in flexibility, particularly when paired with loaded stretching.

Loaded Stretching: Strength and Flexibility in One

Unlike passive stretching, loaded stretching strengthens and lengthens muscles simultaneously. This builds "strength through range," key to developing high levels of functional flexibility. 

Whether it's seated pike compression lifts or Jefferson curls, there are techniques to match your current level.

Specific Exercises for Hamstrings, Hip Flexors, and Shoulders

Hamstrings: Try seated single-leg extensions and elevated loaded pancake. Focus on controlled movements, and you'll see astonishing results.

Hip Flexors: Extension lifts with focus points paired with loaded catch stretches. The posterior pelvic tilt and the controlled couch stretch will create lasting effects.

Shoulders: The tuck loaded lift and the lat tricep insertion stretch are great starts. These specific exercises add flexibility to your shoulders, all with minimal weights.

Consistency and Quality over Intensity

Loaded stretching emphasizes the quality of reps rather than force. As adaptations occur in the nervous system, consistency and frequency take precedence over intensity. Start with three sets, two to three times a week, focusing on quality movements.

Take the Next Step

These exercises are only a glimpse of the extensive range available in Unity Gym's Flexibility Masterclass. This program provides hundreds of exercises and progressions for the whole body, tailoring to your unique needs.


It's time to move beyond generic stretching routines. Unity Gym offers a clear, proven path for flexibility training that works with your body, not against it. Whether you're a beginner or advanced, our techniques are ready for you. 

Embrace the strength, flexibility, and wellness waiting for you. Check out our Flexibility Masterclass, and start your journey today! Click here to learn more.

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