Stretching is an integral part of your training routine. Increased flexibility allows you to gain strength while being more resistant to injuries, but most people only know about two types of stretching.
- static: The muscles are held in elongated position for up to 30 seconds to release tension and make the muscles more flexible (think toe touch).
- dynamic: Movement-based activity (for example, torsion in the trunk, high knees, etc.).
However, there is another way to increase flexibility and range of motion, called PNF stretching. If you’ve worked with a personal trainer who stretches after a workout or visited one of the trendy stretching studios, you might already be familiar with this practice.
Whether you’re a beginner or stretch you to someone else often, here’s what you need to know about PNF stretching.
What is PNF Stretch?
Proprioceptive neuromuscular promotion, or PNF stretching, involves stretching the muscle to its limits and contracting the muscle or surrounding muscles, allowing for deeper stretches as well as active stretching. The goal of this practice is to unlock larger ranges of movement and increase flexibility.
Physiotherapists developed PNF in the 1940s as a way to treat patients with polio and multiple sclerosis, and later began using it for other conditions. “PNF stretching is primarily used in rehabilitation and orthopedic settings to restore flexibility, strength and coordination of injured muscles,” explains Chris Gagrialdi, Science Education Content Manager for the American Council of Movement. Most often, this stretch is done with a trained partner.
However, anyone who wants to improve mobility can benefit from the PNF technique. “This is a treatment method and philosophy that utilizes the power of the nervous system to enhance movement,” says personal trainers and physiotherapists. Keats SnidemanPT, DPT, COMT, CSCS, LMT.
He explains that breaking the acronym can help you understand how it works.
- Proprioception: See many sensory receptors that return information about body movement and location to the central nervous system.
- Neuromuscular: The relationship between nerves and the muscles/tendons they supply.
- Facilitate: To simplify your actions or processes.
How does PNF stretching work?
Snideman divides the concept of PNF into “direct” and “indirect” techniques. The direct method uses the force provided by the muscle stretching, while the indirect method uses the force provided by the muscle that opposes what is stretching.
Direct techniques
Direct techniques are used for tight muscles that are not painful or dangerous. A common stretching method is contract RELAX (CR).
- If it’s painful, you stretch the tight muscles to their final range of movement.
- Then, from that position, the muscle (presses the muscle against the force without moving it) iso-sloping for 5-10 seconds.
- After a short relaxation, you will find that you can stretch your muscles a little deeper.
For example, if you want to stretch your hamstrings, you can lie down on your back and lift your legs while keeping them straight. Then press against the opposite force, such as a partner, strap or wall. After signing up for up to 10 seconds, relax your feet and you should be able to lift them up higher than before.
“This technique works with what is called “isoisoulnar relaxation,” explains Sniedman.
This relaxation is possible due to a reflex called self-vegetation inhibition. When a muscle contracts, sensory receptors called Golgi tendon organs send inhibitory signals to the muscle that direct them to release tension, allowing for extension. Simply put, when your muscles experience too much tension, they relax.
In many cases, you can directly stretch PNFs with partners and props such as straps and walls.
Indirect techniques
An indirect technique involves stretching the muscles using antagonists or opposing parts of the body. “This technique can be good when muscles get weak or when contractions hurt,” says Sniedman.
With indirect techniques:
- If it’s painful, you stretch the tight muscles to their final range of movement.
- Instead of infecting that muscle, it will contract other opposing muscles into equal shapes for 5-10 seconds, which will help the tight muscles relax and stretch.
For example, if you want to stretch your chest, lift your arms up and parallel to the ground, and extend it as far back as possible without pain. From that point on, press your arm against your partner or wall behind you, constricting the muscles in your shoulders and back against the force. After signing up for up to 10 seconds, relax your arms and you can find more range of motion on the first chest stretch.
During this technique, muscles engage in mutual inhibition. While one muscle is contracting, inhibitory signals relax the other muscle.
Indirect PNF stretching is usually performed with your partner, but it may be possible to stretch yourself with props, depending on the muscle you are targeting.
When should I do PNF stretching?
“There is no consensus on how best to use PNF stretching,” says Snideman. “However, if this type of stretching is used before an activity, it will help you achieve the range of movement required for the activity someone is trying to participate in.”
Gagliardi trains flexibility most effectively when the muscles are warm, so it’s best to warm up before doing PNF stretching.
Also, before exercising, try to do dynamic stretching after PNF stretching. Otherwise, the survey may have less vertical jump height or power during training.
What are the benefits of PNF stretching?
“PNF type stretching often increases the range of motion faster than a passive or static approach,” says Snideman.
In research published in Sports Biology In 2016, researchers divided 40 university students into four groups, tightening their hamstrings. Students performed three days a week for four weeks.
- Typical static stretch
- PNF Stretching
- Mulligan Traction Straight Leg Raise (TSLR) Technique (another technique to improve hamstring flexibility)
- There is no stretch
PNF stretching and mulligan TSLR increased the hamstring range over static stretching. We consider PNF to be the “most effective stretching technique” to increase range of motion.
Things to note when practicing PNF stretching
To be safe, PNF stretches only with professionals, such as practice-trained personal trainers and physical therapists. Tell them about injuries and tensions, as injured muscles and tendons can make things worse, Snideman warns.
This also applies to recent surgery, as stretching the affected muscles can damage recovery. Once you know the techniques, you may be able to do your own PNF stretching.
