PNF Stretching
Proprioceptive Neuromuscular Facilitation which is more commonly referred to as PNF stretching is a much more advanced form of flexibility training that involves both the stretching and contraction of muscle groups being targeted.
PNF stretching is an excellent way to isolate specific muscle groups to help increase static flexibility and improve muscular strength. PNF was originally used for rehabilitation purposes which was a very effective technique.
There are two main techniques that are used in PNF stretching:
- Passive Stretch- where there is no associated muscle contraction
- Active Stretch- where there is a voluntary muscle contraction
The most common used technique for PNF stretching is a combination of Contract- Relax. It's most efficient when working with another person who provides resistance for the client. It begins by stretching the muscle passively to its initial end limit, continuing with an isometric contraction that is held for 6-8 seconds after which you relax allowing you to extend the stretch further than the initial limit. Repeat this sequence two to three more times for optimum effect.
Although there are several types of variations to PNF stretching, they all have the same purpose & outcome which is to facilitate muscular inhibition by combining a static passive stretch & an isometric stretch.