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PNF Stretching
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PNF stretching is considered to be the most effective way to increase static flexibility and is a combination of static passive stretching and isometric stretching. PNF stands for Proprioceptive Neuromuscular Facilitation and was first developed as a treatment for paralysis patients.
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PNF relates to a number of stretching techniques in which a muscle group is passively stretched, then contracted isometrically against resistance while the muscle is in the stretched position (ie without reducing the degree of stretch within the muscle) and then passively stretched again with (hopefully) an increased range of motion. PNF stretches can be used on all major muscle groups such as a quadriceps PNF stretch, a hamstring PNF stretch, calf PNF stretch, etc.
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PNF stretching is usually carried out with a partner who provides the resistance for the isometric contraction although it can be done without a partner (but generally will be less effective). If using a partner, then it is important that the partner be attentive and focused.
The most commonly used PNF technique is the "Hold-Relax" which is sometimes referred to as the "Contract-Relax". The muscle is stretched passively towards the limit of its range of motion and then the muscle being stretched is isometrically contracted for 5-15 seconds after which the muscle is relaxed for a couple of seconds before being subjected to a passive stretch which should be greater than the initial passive stretch. This stretch is held for around 10-15 seconds before repeating the PNF stretch one or two more times.
Example of a PNF stretch: Hamstring Stretch
The person being stretched lies flat on their back with one leg bent at 45 degrees and the other leg extended straight. The partner lifts the straight leg until a comfortable stretch is felt through the hamstring (nb partner just supports the stretched leg and does not push). This stretch is held for 15 seconds.
The stretchee should then isometrically contract the hamstring against partner's resistance for 5-15 seconds, relaxes and the partner gently guides the hamstring to a deeper stretch. This is repeated a few more times until there is no further increase in range of motion.
Brief PNF Physiology of Stretching
Muscles spindles cells located within the muscles, protect the muscle from injury. They sense how far and fast a muscle is being stretched and when activated produce a stretch reflex. This reflex causes the muscles to contract to prevent overstretching the muscle.
Located within the muscle tendon is another sensor called the golgi tendon which senses how much tension is being put upon the tendon. When the golgi tendon is activated then it relaxes the muscles (unlike the muscle spindle).
A voluntary contraction during a stretch increases the tension on the muscle, activating the golgi tendon organs more than the stretch alone. So when the voluntary contraction is stopped the muscle is inhibited from contracting against a subsequent stretch. PNF stretches uses this to take advantage of the sudden vulnerability of the muscle and its increased range of motion by using the period immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, muscle length. This is accomplished by the final passive stretch.
Some General Recommendations for PNF Stretching
- Leave 48 hours between PNF stretching routines
- For each muscle group complete 2-5 sets of the chosen exercise
- Each set should consist of one stretch held for 10-15 seconds after the contracting and relaxing phases
- PNF is not recommended for anyone under 18 years old
- A 5-10 minute thorough warm up is recommended before performing PNF stretching as a separate exercise session.
As with all stretches, only take a PNF to the limit of what feels comfortable. Pain is an indication that you are overstretching.
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Further articles in this series
Why Stretch?
Static Stretching
Ballistic Stretching
What is Pilates?
Pilates Tips
Pilates - Apparatus or Mat?
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