Topic 6.3
PNF Stretching

Proprioceptive (PRO-pree-oh-SEP-tiv) neuromuscular facilitation (PNF) sounds like tongue torture, but it’s really a type of stretching that is good for increasing flexibility. PNF stretching is a combination of passive stretching and isometrics, which means someone else or something else stretches a muscle, and then you contract the muscle. There are three basic steps:

1. First, stretch the relaxed muscle with the help of an external force, such as an exercise partner or your own body weight against the floor, a wall, or similar resistance.
2. At the point where no further stretching seems possible, hold the stretch for up to 30 seconds. During this period, contract the muscle as much as possible.
3. Finally, when the muscle is relaxed again, immediately stretch it farther, which is then easily possible.

You can repeat this technique of alternating stretching and contracting several times to stretch a bit farther each time.

If you’re working with a partner, make sure you have good communication so that no injuries occur. It’s also suggested that you do PNF stretches for a given muscle group no more than once per day.