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PNF Stretching
PNF => Proprioceptive Neuromuscular Facilitation.
( a combination of static,isometric
and sometimes dynamic stretches )
Here I am showing how to apply a PNF stretch with a front split.
Of course you can also use PNF for other stretches.
But stretching small muscles like the forearms or the calves with PNF
is not recommended.
Also be aware that using PNF every day can lead to overtraining, extreme
soreness and injuries.
Find more stretching info at stretching main.
Technical description: PNF Stretching
- Stage 1 of PNF ( initial static stretch & warm up stretch ) hold 20 to 30 seconds
Stretch as far as you can stretch with a static stretch.
Stage 1 is kinda like a warm up for stage 2 and 3 and therefore should not be too intensive.
However... Make sure you warm up sufficient before you apply a PNF stretch.
- Stage 2 of PNF ( isometric stretch ) hold approximately 15 seconds
That's when the stretched muscle is contracted while stretched ( from stage 1 ) .
In the example of a front split, just try to carry as much weight as possible with the feet.
Lift your hips slightly, so that your front hamstring and the rectus femoris of the back leg are contracted while stretched.
For more info on how to apply an isometric stretch, please visit the isometric stretching tutorial.
The contraction of stage 2 will thicken the muscle while it is stretched from stage 1.
So your muscle is basically forced to become more volume and in stage 3 you can use
this increased volume to stretch even further. Further than to your normal limits.
- Stage 3 of PNF ( finish off with a static or a dynamic stretch ) hold 20 to 30 seconds
Relax again and apply a static or a dynamic stretch. Static stretch preferred !
Because in stage 2 you contracted and stretched at the same time,
now your muscles can be stretched even further.
This is because the contraction kinda blew up your muscles for a moment.
Trainer advice: PNF Stretching
- As you now know how PNF works, you can imagine that applying it too often can injure you.
PNF is the most effective stretching technique and should not be applied more often than 3 times per week.
- If you are youger than 13,you should totally avoid PNF. ( can harm growing joints & bones )
- Warm up sufficient before you apply a PNF stretch.
- In the beginning PNF was only applied in rehabilitation. ( after injuries )
Now this stretching method is used by practicioners of many different sports, martial arts, ballett, etc.
Related instructions: PNF Stretching
Videos: PNF Stretching
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