PNF STRETCHING FOR IMPROVING FLEXIBILITY

Two of the most commonly known kinds of stretching are static and dynamic stretching. The former is otherwise known as static stretching and the latter is also synonymous to active stretching. These are two of the stretches that we usually see being used in training. But there is a lesser-known and slightly more complicated kind of flexibility training that you probably didn’t know about. It is called PNF stretching. Read further below to find out more about this unusual stretching method.

WHAT IS IT?

PNF, short for Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training. Unlike static stretching where you only passively stretch a muscle to increase a joint’s range of motion, PNF stretching involves both active contraction and relaxation of the muscle involved. Now, you might think, “Hey! That sounds just like dynamic stretching!” And yes, when that’s all you know, it does sound a little bit like dynamic stretching, but trust me when I say that there’s a huge difference.

PNF stretching is an advanced method to get maximum stretching of the muscles. Image Source (Link)

RELATED: Dynamic Stretching Improves Athletic Performance

Generally, in PNF stretching, you use the opposite muscle to put the muscle you are targeting at a lengthened position. This is then followed up by an isometric contraction by the target muscle and resting of the opposite. This kind of stretching uses all three types of muscle contraction. Namely,

1. Concentric — This happens when you contract a muscle to shorten it. Think the “lifting” part of a bicep curl.
2. Eccentric — This is when you contract a muscle while lengthening it. The “lowering” part of a bicep curl when you go back to the starting position is an example.
3. Isometric — This is when you contract a muscle without moving a joint. A good example of this would be the plank. When you’re in the plank position, your abs are contracting, but it’s not necessarily moving your body.

HOW TO PERFORM PNF STRETCHING?

Like static and dynamic stretching, there are different ways you can use this in your training. Let’s check out some of the easiest and more commonly used PNF techniques.

Contract Relax

The name of this technique says it all. You’ll need a partner for this though. So, go text your gym buddy and tell him to meet you at the gym for some stretching.

This is going to be like a magic trick, so let’s do this step by step to make sure you don’t miss anything. First, choose a muscle you want to target. Done? Okay. Next, ask your gym buddy to passively place that muscle at a lengthened position. When you feel a discomfort in the area of the target muscle, that’s the stretch. Ask him to hold that for a few seconds and then apply a steady resistance while you move the target muscle back to the starting position. This part where your muscle contracts through a steady resistance is called isotonic contraction.

When you’re back at the starting point, the next step is to use the muscle(s) opposite the target muscle to move the target muscle to an even lengthier position. You and your gym buddy will then repeat the entire process.

Basically, it goes like this:

1. Passive stretch of target muscle
2. Hold for a few seconds
3. Isotonic contraction of target muscle
4. Concentric contraction of opposite muscle
5. Repeat steps 1–4 until the muscle is at optimal length

For example, let’s just say your target muscle is your hamstrings. Keep in mind that when your hamstrings are tight, you won’t be able to touch your toes. To passively put the hamstring at a stretched position, you lie down on your back with your legs straight while your partner lifts up one of your legs until you feel discomfort behind your thigh. Have him hold this stretch for a few seconds. After that, your gym buddy will then apply a steady resistance on your heels while you use your hamstrings to move your legs back to the starting position.

After this, you are now to use the muscles opposite the hamstring (quadriceps, iliopsoas) to raise your legs to a lengthier position, and your gym buddy holds the position for you.

Repeat until your straight leg and body form a 90-degree angle. If you couldn’t touch your toes before, I can almost guarantee that now you can.

Watch the video below to see this technique in action.

Hold-Relax

The name of the stretch may sound like a description of your dates with your girlfriend but it provides for a really, really good stretch. It’s kind of similar to the contract-relax maneuver, so if you understood that, this should be easy.

If you’ve already chosen the muscle you want to stretch, the first step, just like the previous technique is to ask your partner to passively place that muscle in a lengthened position and have him hold it for a few seconds. The next step will be the difference between the previous PNF stretch and the Hold-Relax technique.

Unlike the Contract Relax maneuver where you do an isotonic contraction after the passive stretch, this time, you perform an isometric contraction. Your gym buddy should be there to make sure that you don’t move while you contract that target muscle.

After the isometric contraction, just relax and let your partner passively stretch your target muscle to a lengthier position and then repeat hold. Thus, that’s where the Hold-Relax name comes from. Check out the steps below:

1. Passive stretch of target muscle
2. Hold for a few seconds
3. Isometric contraction of target muscle
4. Relax
5. Repeat steps 1–4 until the muscle is at optimal length

This is effective because of this cool thing called Autogenic Inhibition Reflex. What is this? Basically, this allows your target muscle to relax after placing it under high tension. The isometric contraction creates that tension, and the relaxation after that allows the muscle to be stretched even further.

To serve as an example, let’s use your hamstrings once again. While lying down with your back on the floor and legs straight, ask your buddy to lift one of your legs until you feel a stretch behind your thigh. Have your gym buddy hold this position for a few seconds. Next, perform an isometric contraction of your hamstrings while your bro makes sure your legs stay in place. When that’s done, relax and ask him to stretch it even further and repeat.

Check out the video below and see how this technique is done.

Hold-Relax Agonist (Antagonist) Contract

Yup, you read that right. That wasn’t a typo. Pretty confusing name, right? Well, unlike the name of the technique, the steps to doing this are actually pretty simple. It’s kind of a combination of the two techniques that you previously read about. If you already knew how to do those, I’m pretty sure you’ll be able to do this too.

So, first of all, as usual, pick a target muscle. Done? The next is step is the same for all these stretches. Ask your partner to passively stretch your target muscle and hold that stretch for a few seconds. When that’s done, do an isometric contraction of your target muscle, again holding it for a few seconds. These parts are exactly like the first half of Hold-Relax.

Now, for the second half of this technique, think Contract Relax. Instead of letting your bro passively stretch your muscle after your isometric contraction, this time, you concentrically activate the opposite (antagonist) muscle with a little help from your partner to move your target muscle to a more lengthened position. A step by step guide is shown below:

1. Passive stretching of target muscle
2. Hold for a few seconds
3. Isometric contraction of target muscle
4. Concentric contraction of opposite (antagonist) muscle
5. Relax (inhale-exhale)
6. Repeat steps 1–5 until the muscle is at optimal length

Compared to other PNF stretches, this technique is effective because it makes use of 2 processes — autogenic inhibition and reciprocal inhibition. Well, to be more specific, reciprocal inhibition is what sets this technique apart. You already know what autogenic inhibition is but what is reciprocal inhibition?

Reciprocal inhibition is basically the relaxation of one side of a joint to make way for the contraction of the other. What’s so amazing about this is that, unknowingly, you actually use this every single day. Imagine walking and your hamstrings and quadriceps both fire at the same time. Your legs would be stiff and you’d be in the same place as you started. To take one step, your hamstrings need to relax so that your quads can propel your lower limb forward.

Combine the two processes and you have yourself an effective PNF technique. The isometric contraction of the target muscle provides high tension that is being ensued by relaxation (autogenic inhibition). This relaxation is then followed by the contraction of the antagonist muscle (reciprocal inhibition) leading to an improved flexibility.

Check out the video below to see it being used.

How long should I do it?

That’s a good question. According to a study, the effects of PNF stretching can last for 60 minutes or more both in the trained and untrained individual. It doesn’t really matter if it’s just your first week in training or if you’ve trained half your life. If you want gains in flexibility, PNF stretching is for you.

Also, according to another study, the intensity by which you contract during the isometric contractions used in PNF doesn’t really matter. The group who only used 20% of their strength gained the same effects as the group doing 100%. For this matter, I suggest that you only use sub-maximal force when doing PNF stretching to reduce fatigue and muscle soreness. Remember not only to train hard but to train smart as well.

This article suggests that better results are seen when the contractions are held for a minimum of 3 seconds and preferably 6. The study stated above also used 10 seconds of rest after the contractions. Since we are the most intelligent beings on the planet, let’s put our science to good use. Hold the passive stretch or relaxation period for around 10 seconds and go for 6 seconds on the isometrics.

Despite sounding so good, PNF stretching actually has a catch to it. This research proves that despite having gains in flexibility, it produces the same deficits as static stretching when used before exercise and physical activity.

In conclusion, PNF stretching isn’t the best choice as a warm-up or pre-exercise. When your goal, however, is flexibility, there’s nothing quite like it. Whoever you are, girl or boy, professional or amateur, a teenager or a seasoned veteran, PNF stretching can benefit your flexibility. When working out, warm-up with dynamic stretching. When you’re done, cool down with static stretching or PNF stretching.

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