Which stretching procedure is described by contracting the stretched muscle and moving to a new barrier after an initial stretch (CRAC)?

• A. CRAC
• B. PIR
• C. Active Isolated Stretching
• D. Post Facilitation Stretch

Answer: (A)

CRAC is a proprioceptive neuromuscular facilitation stretching method that uses a two-step progression to gain more range. First you take the target muscle to a comfortable initial stretch (the first barrier). Then you actively contract the stretched muscle itself, and immediately after that contraction you move into a new, deeper barrier and hold briefly. The brief contraction of the stretched muscle helps elicit neuromuscular responses (like autogenic or reciprocal effects) that reduce the resistance from the muscle-tendon units, allowing the joint to be taken further than the initial barrier.

This matches the description of contracting the stretched muscle and moving to a new barrier after an initial stretch. Other techniques differ in who contracts and when: for example, post-isometric relaxation involves contracting the tight muscle itself and then relaxing to stretch further, but the emphasis isn’t on progressing to a newer barrier via a contraction of the stretched muscle. Active isolated stretching uses short holds and rapid releases without progressing to a new barrier in the same two-step fashion, and post-facilitation stretching relies on different neuromuscular facilitation patterns.