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:
- 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.
- 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.
- 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.
