PNF Stretching

What is PNF Stretching?

PNF stretching stands for proprioceptive neuromuscular facilitation. It was developed in the 1940s by neurologist Herman Kabat and physical therapists Margaret Knott and Dorothy Voss. PNF stretching was initially designed to help patients with neurological conditions that affect muscle movement, such as polio and multiple sclerosis.

How Does PNF Stretching Work?

PNF stretching combines static stretching with isometric muscle contractions. It is typically performed with the help of a partner. The contract-relax method involves putting a muscle into a stretched position, followed by an isometric contraction of the same muscle. The muscle is then moved into a deeper stretch before the process is repeated.

The contract-relax-agonist-contract method is similar, but after the isometric contraction of the stretched muscle, the muscle group opposing the muscle being stretched (the agonist muscle) is contracted, before the muscle is moved into a static stretch again.

What does the Evidence Say?

Research has shown that PNF stretching is associated with improved flexibility. However, it has been suggested that both PNF methods improve flexibility via changes in nervous system function, and research suggests they may simply improve our ability to tolerate stretching.

How Much Should You Do?

It appears that a single contract-relax or contract-relax-agonist-contract repetition per muscle, performed twice per week, is enough to improve flexibility. The contraction itself doesn’t need to be hard and forceful – only about 20% of your maximal effort should suffice. The contraction should be held for at least three seconds while the static stretching component should be maintained until the stretching sensation eases.

Conclusion

PNF stretching is a potentially effective way to improve flexibility, especially when performed with a partner. It may also be a more time-efficient way to improve flexibility, compared to static stretching. However, it’s essential to note that the evidence is mixed, and more research is needed to fully understand the effects of PNF stretching.

FAQs

Q: What is PNF stretching?
A: PNF stretching is a type of stretching that combines static stretching with isometric muscle contractions.

Q: How does PNF stretching work?
A: PNF stretching works by putting a muscle into a stretched position, followed by an isometric contraction of the same muscle, and then moving the muscle into a deeper stretch.

Q: What are the benefits of PNF stretching?
A: PNF stretching is associated with improved flexibility and may be a more time-efficient way to improve flexibility compared to static stretching.

Q: Is PNF stretching right for me?
A: If you have a partner who can help you, PNF stretching could be a good option. It may also provide a faster way to become more flexible for those who are time poor. However, it may not be suitable for everyone, and it’s essential to consider individual circumstances and goals before starting a stretching regimen.