PNF Stretching Techniques

If you’ve been stretching for years and still do not see improvement in flexibility up to your fitness goal, try the following technique which are believed to be the most effective for increasing muscle length and therefore joint range of motion.

PNF(proprioceptive neuromuscular facilitation) stretching is an advanced stretching technique and involves a variety of strategies to provide many results. It can be done alone but mostly performed with a partner who provides resistance and helps increase the range of motion.

Our body employs some mechanism guarding us against sudden pull that caused microtrauma of soft tissue. One of these is the stretch-reflex response that prevent muscle being stretched passed its normal passive range of movement. This explains why ballistic stretching no longer a favorable method because stretching in a quick, bouncing and jerky will provoke this protective stretch-reflex. On the contrary, PNF techniques aim to effectively diminish such stretch-reflex response to facilitate relaxation.

PNF-hamstring stretch

The most common form of PNF stretching is the contract-relax method. This method uses a muscle contraction followed by passive stretching. It is usually repeated several times. Take hamstrings as an example. The stretching position is flex the hip with knee extended.

  1. Take hamstrings to its end range of motion pre-stretch for lasting 10-seconds.
  2. Actively contract hamstrings while resist the maximal contraction for 6 seconds.
  3. Passively move to new position and statically hold for 10 seconds.
  4. Repeat the step 2 and 3 for three times.

Precautions

There are some restrictions on using this technique. It is not recommended to perform PNF stretching prior to the dynamic activity especially vertical jump.

It may not help muscular relaxation for older adults, due to potential age induced changes in muscle elasticity. Another concern is its impact on blood pressure during PNF stretching. Short period of contracting muscles against resistance may significantly increase systolic blood pressure, therefore not suitable for hypertensive person.

For most of the individuals, do it regularly three times a week and over a six weeks period. Check it out at Foam rolling and stretch class, add this new stretching technique in your workout routine.