PNF Stretching

Proprioceptive Neuromuscular Facilitation

by Brad Walker

PNF stretching (Proprioceptive Neuromuscular Facilitation) is a more advanced form of flexibility training that involves both stretching and contracting the targeted muscle group. PNF was originally developed as a form of rehabilitation, for which it is very effective. It is also excellent for targeting specific muscle groups, increasing flexibility (and range of movement), and improving muscular strength.

Warning!

You need to take certain precautions when performing PNF stretches, because they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before you use a maximum or intense effort.

Also, before undertaking any form of stretching, it is important that you thoroughly warm up. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body's core temperature while also increasing the body's muscle temperature. This warming up is essential to ensure the maximum benefit is gained from your stretching. Click here for a detailed explanation of how, why, and when to perform your warm up.

How To Perform a PNF Stretch

The process of performing a PNF stretch involves the following:

Position the muscle group to be stretched so that the muscles are stretched under tension.
Contract the stretched muscle group for 5 - 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note that the effort of contraction should be relevant to your level of conditioning.
Relax the contracted muscle group and do a controlled stretch for about 30 seconds.
Let the muscle group recover for 30 seconds.
Repeat the process 2 - 4 times.

Refer to the diagrams below for a visual example.

	You and your partner assume the position for the stretch, and then the partner extends your body limb until the muscle is stretched and you feel tension.
	You then contract the stretched muscle for 5 - 6 seconds while your partner inhibits all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction).
	You relax the muscle group, then immediately and cautiously push past its normal range of movement for about 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.

Information differs slightly about timing recommendations for PNF stretching depending on who you talk to. Although there are conflicting responses to the question of how long should I contract the muscle group? and how long should I rest for between each stretch?, I believe (through a study of research literature and personal experience) that the above timing recommendations provide the maximum benefits from PNF stretching.

Stretching is one of the most under-used techniques for improving athletic performance, preventing sports injury, and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

For an easy-to-use, quick reference guide of 135 clear photographs of every possible stretching exercise, for every major muscle group in your body, get a copy of The Stretching Handbook. You'll also learn the benefits of flexibility, the rules for safe stretching, and how to stretch properly. Click here to learn more about The Stretching Handbook.

About the Author

Copyright � 1998-2007 The Stretching Institute�
Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years experience in the health and fitness industry. For more free articles on stretching, flexibility and sports injury, subscribe to The Stretching & Sports Injury Newsletter by visiting The Stretching Institute.

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