When & How to Use PNF Stretching
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
By: Joseph Renfrow
Intern
PNF Stretching is a form of assisted stretching that is the combination of passive stretching with muscle contraction, it is also known to be used for neurological conditions as well and also been effective to treating musculoskeletal conditions.
How does it affect the body?
PNF Stretching also called Proprioceptive Neuromuscular Facilitation has been proven to help increase the range of motion (ROM) especially after an injury and Surgery. They can also improve your daily passive and active range of motion.
Who does it benefit the most and why should you do it?
PNF Stretching is extremely beneficial for athletes since it has been proven to improve throwing, sprinting and rotational movements! PNF Stretching is usually offered as an option when you are seeking for improvement in mobility training since it’s a method that is scientific backed along with having better performance afterwards. Even if you’re not an athlete who trains every day for competition it can definitely help with your daily life as a great way for injury prevention.
Why is PNF Stretching the best Flexibility option for athletes?
The reason that PNF Stretching is the best is because it has a superior again in Range of Motion compared to Static Stretching alone. The Outcome alone has always been gaining more strength, faster in speed and more efficient recovery compared to those who don’t do PNF Stretching.
How to do PNF Stretching (With a Partner)
Begin by doing a passive stretch and make sure you reach the end of your motion
Hold an Isometric contraction which resistance from a coach or panther who is pushed slightly against your direction as you began pushing towards them
Relax the Muscles for 3-5 seconds then repeat
What Stretches can you do?
For starters you can begin with the Hamstring, Hip Flexor, Shoulder/Chest and Quads.
Hamstring Video Link - (coming soon)
Hip Flexor Video Link - (coming soon)
Shoulder/Chest Video Link - (coming soon)
Quad Video Link - (coming soon)