Alternative between contract and relax for a total of 60 seconds each set. For my own workouts, I practice 10 seconds of contraction, 10-20 seconds of muscle relaxation.
Followed by 10-30 seconds of assisted stretching. Consult a physician if the pain persists.Įxamples of PNF Stretching Exercises ( Partner-Assisted)Īccording to the ACSM Guidelines for Stretching (3), PNF stretches should be held for ~3-6 seconds of resistance. Immediately stop if you feel any pain while stretching.There should be at least one rest day between workouts. You should not perform PNF exercises everyday.Do not perform more than one PNF stretches for the same muscle group.This technique should not be used for smaller muscles (ex. Only do PNF stretches for large muscle groups (ex.Always warm up your muscles before doing PNF stretching.A summary of the findings suggests that an ‘active’ PNF stretching technique achieves the greatest gains in ROM” ( 2). One research study states that “PNF stretching is positioned in the literature as the most effective stretching technique when the aim is to increase ROM, particularly in respect to short-term changes in ROM. You should be able to go beyond your initial range of motion at this part of the stretch. The 30 second hold is a passive stretch where you focus on breathing steadily to allow your your muscles to relax. You would resist against the stretch by pressing towards your partner with 50% of your max effort. The next 5 second is an isometric contraction. In the first 10 seconds, your partner would help you adjust to find your point of discomfort. PNF stretching is done in the same pattern: 10 second stretch, 5 second contraction and 30 second passive hold. You could also get the same results using a yoga strap or use furniture as support. Typically doing PNF stretching requires a partner to help you with the stretches. PNF is an advanced stretching technique that focuses on contracting and stretching targeted muscle groups. PNF Stretching Before or After Exercise.Let’s dive into the benefits and risks of PNF, how it actually works and examples that you can use right away in your routine. PNF improves flexibility by strengthening the muscles that you use while holding a stretch. Many research studies (1) support the effectiveness of using PNF to increase flexibility and range of motion (ROM). That’s when I heard about Proprioceptive Neuromuscular Facilitation or PNF stretching exercises for flexibility.Īfter doing some research, I learned that PNF stretching was originally a method for rehabilitation. To speed up the process, I took flexibility classes to learn what the most effective stretching techniques are. I knew that training for flexibility would take time. In 2017, my goal was to work on my flexibility.
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