PNF Stretching

A lot of us have been using stretching as a means to improve our flexibility. A big problem arises in sports when a person cannot play due to his or her inability to move a joint through a good range of motion. For better performance, it is very important for athletes (and all of us) to be able to move the joint in a full range of motion, or be able to hyperextend this joint. The best way to do this? PNF stretching. Let's look at what PNF stretching is and how can it help us.

PNF Stretching

There are four main types of stretching as classified by the nation council for sports medicine. The stretching types are Dynamic, Ballistic, Static, and PNF stretching. What does PNF stand for? Proprioceptive Neuromuscular Facilitation. It is not really self-explanatory, is it? But you don't have to worry about it because that's what I am here for. Essentially, PNF stretching refers to any type of stretching wherein your partner would stretch you using a combination of muscle contraction and muscle relaxation techniques. It is considered to be among the most effective forms of flexibility training that helps you increase your range of motion. In my opinion, it is the most effective form to do this.

During a PNF stretching routine, there is a period of muscle contraction for 5-15 seconds, which is then followed by a period of muscle relaxation for another 5-15 seconds. It is best not to have a relaxation period of 20-30 seconds in between each stretch, but rather go from one right into the other.

Contract Relax

A partner moves the subject's extended leg to a point of mild discomfort and holds it for a few seconds. The subject concentrically contracts the hamstring through a range of motion. The subject then relaxes as their partner does a second passive range of motion, extending the muscle even more than the first time, due to autogenic inhibition being activated by the contraction phase of the stretch.

Hold Relax

A partner moves the subject's extended leg to a point of mild discomfort and holds it for a few seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner as hard as they can. The subject then relaxes while the partner completes a second passive stretch, extending the muscle even more than the first time due to autogenic inhibition being activated by the contraction phase of the stretch. This is a very common form of PNF stretching.

Hold-Relax Using Opposing Muscle Contraction

A partner moves the subject's extended leg to a point of mild discomfort and holds for a few seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner. The subject then relaxes and lets the partner perform another passive stretch, this time, while the subject flexes the hip. This initiates a reciprocal inhibition effect in the body which allows this second stretch to be greater.

PNF Stretching Examples

Overhead triceps Stretch
Seated Bicep Stretch
Seated Front Deltoid Stretch
Lying Hamstring
Seated Hamstring Stretch
Lying prone Quadriceps Stretch
The Lying Glute Stretch
Seated Glute
Lying Piriformis
PNF Bent Leg Groin Stretch
Behind Head Chest Stretch
Overhead Lat Stretch