Learn how to apply a PNF stretch. PNF stands for Proprioceptive Neuromuscular Facilitation. It is a combination of static, isometric, and sometimes dynamic stretches. In this instruction, I will explain how to apply a PNF front split stretch. Of course, you can also apply PNF to other stretches.
Stretching small muscles like the forearms or calves using PNF is not recommended. Also, be aware that using PNF every day can lead to overtraining, extreme soreness, and injury.
Find more stretching instructions, exercises, and advice at Stretching Main.
Stage 1: Initial static stretch & warm-up
Hold for 20 to 30 seconds.
Stretch as far as you can with a static passive stretch. Stage 1 is like a warm-up for stages 2 and 3, so it should not be too intense. However, make sure you are properly warmed up before applying a PNF stretch.
Stage 2: Isometric stretch
Hold for approximately 15 seconds.
At this stage, the stretched muscle is contracted while being stretched. For example, in a front split, try to carry as much weight as possible with your feet. Elevate your hips slightly so that your front hamstring and back leg are contracted and stretched simultaneously.
For more details on isometric stretching, please see the Isometric Stretching instruction. The contraction in stage 2 causes the muscle to temporarily increase in volume. In stage 3, you will use this increased volume to stretch even further — beyond your natural limits.
Stage 3: Finish with a static or dynamic stretch
Hold for 20 to 30 seconds.
Relax again, then apply a static or dynamic stretch (static is preferred). Because you applied an isometric stretch in stage 2, your muscles can now be stretched further. This is because the contraction temporarily “inflated” your muscles.
Now that you understand how PNF stretching works, you should also understand why this method can cause muscle soreness and injury. PNF is the most effective and intensive stretching method and should not be applied more than 3 times per week.
If you are younger than 13 years old, do not apply PNF, as it can harm growing joints and bones.
Always warm up before applying any PNF stretches.
Originally, PNF was only used for rehabilitation after injuries. Now this stretching method is used in ballet, martial arts, gymnastics, and more.
