An Introduction to the process of PNF Stretching
What is it?
Proprioceptive neuromuscular facilitation (PNF) is an advanced method of stretch training to increase flexibility.
Advantages
PNF has been shown in some studies to be the most effective type of stretching, by resulting in greater benefits in flexibility than the other types of stretching.
Disadvantages
Although it is thought to be very effective, there are disadvantages. It is the most complex method of stretching as it involves several movements for each stretch. It also requires a partner who knows what to do, which means it cannot be performed as easily as the other types of stretching. Finally, it has also been shown in some studies to cause the greatest amount of discomfort the next day due to delayed onset of muscle soreness (DOMS).
Required equipment / Facilities / Personnel
- Partner with sufficient knowledge
- A mat to lie on.
Process
All PNF stretches follow the same basic format which can be described best in steps;
- Athlete gets in correct position and the partner applies light pressure on the muscle to be stretched for 30 seconds, holding the stretch at the point of pressure.
- Athlete then pushes in the opposite direction, therefore attempting to create an eccentric contraction at the muscle being stretched, for 5-6 seconds. The partner must get in a stable position and resist all movement, resulting in an isometric contraction.
- The first step should then be repeated, again for 30 seconds. This time however, the athlete should be able to stretch the muscle further than its previous stretched state