Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training. PNF involves both stretching and contracting (activation) of the muscle group being targeted in order to achieve maximum static flexibility.
What happens during proprioceptive neuromuscular facilitation?
PNF is a form of stretching designed to increase flexibility of muscles and increase range of movement. PNF is a progressive stretch involving muscle contraction and relaxation. Your physiotherapist will gently stretch the muscle and you will resist the stretch by contracting the muscle for about 5 seconds.
What is an example of a PNF stretch?
For example, to perform a PNF stretch of the hamstring with a partner: Lie on your back with one leg extended toward the ceiling. Stretch: Have your partner move your leg into a static stretch by pressing it gently toward your face. Hold the static stretch for about 10 seconds.
What are the 3 types of PNF stretching?
There are three different types of PNF stretches:
- Contract-Relax Method.
- Agonist-Contract Method.
- Contract-Relax-Agonist-Contract Method.
Is PNF static or dynamic?
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.
When should PNF stretching be used?
Sports Medicine, 36(11):929-39. “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.
Is PNF active stretching?
There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.
Is PNF stretching Safe?
Despite its potential effectiveness at increasing your flexibility and range of motion, PNF stretching isn’t for everyone. For many of the PNF techniques, a partner is required to do them safely. There is also a high potential for muscle or joint injury if the stretches are done incorrectly (Behm, 2016).