What is PNF stretching?

 

PNF stretching stands for Proprioceptive Neuromuscular Facilitation, and this involves low-intensity muscle contractions to assist in the stretch. Simply put, when a muscle is stretched to its end range and we contract it, it signals our nervous system to turn off any muscle to help protect it from tearing. This is specifically using a structure called the Golgi Tendon Organ, which senses when there is a lot of force (like contracting the muscle at end range, as we do with PNF) and signals the muscle to stop any activity so we don’t accidentally tear the muscle. We can also contract the opposite muscle, or the antagonist, and this will help deepen the stretch for our target muscle, because when one muscle in a stretch contracts, the other will relax. This is called reciprocal inhibition.

 

How can I incorporate it?

Here’s a simple way to add PNF stretching into your daily stretch routine. Here, we’ll use the example of a supine hamstring stretch:

1. Start by holding your stretch as you normally would for 10 seconds.
2. Lightly contract the muscle you’re stretching and hold for 5-10 seconds. In this case, contract the hamstring that’s in the air by trying to pull your leg to the ground. The leg isn’t moving, it’s just an isometric contraction.
3. Contract the antagonist. Contract your quads of the top leg and hold for 5-10 seconds as you actively pull your leg to your face. You may get a bit of movement of your leg here, but it won’t be much.
4. Relax, and now hold the stretch deeper for 30 seconds (you should be able to get your top leg closer to your face).
5. Repeat a few rounds (3-5) or until you feel the muscle isn’t being stretched any further.

 

You can use a band, a partner, or your hands to give resistance to your contraction. PNF is a great way to make your stretching much more effective!