PNF stretching was originally developed as a form of rehabilitation, and to that effect, it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength. In its infancy, PNF, and stretching in general, had very little research outside of personal training and athletic work. Nowadays, many scientific studies back the benefits of PNF stretching such as one statement from the Journal of Strength and Conditioning Researching stating, “Results of this study demonstrated that the increase in ROM is significantly greater after PNF stretching than after static stretching for hamstring muscles.” Another such examination of this flexibility training is quoted as, “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. With due consideration of the heterogeneity across the applied PNF stretching research, a summary of the findings suggests that an ‘active’ PNF stretching technique achieves the greatest gains in ROM, e.g. utilising a shortening contraction of the opposing muscle to place the target muscle on stretch, followed by a static contraction of the target muscle.” The Research Quarterly for Exercise and Sport said this about PNF stretching, “It was concluded that the proprioceptive neuromuscular facilitation (PNF) techniques (i.e., CR and CRAC) were more effective than the static stretching (SS) method for increasing ROM for both hip flexion and shoulder extension for both sexes.”Ĭertain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. One such precaution is to aim for a stretch intensity and a contraction force of no more than about 5 or 6 out of 10. This follows the same for smaller muscle groups, where less is more when it comes to stretching intensity. We’d also like to mention that it’s important to do a warm-up prior to any stretching activity. Want to try PNF stretching? Here’s how it’s done. ![]() To begin, the muscle group to be stretched is positioned so that the muscles are stretched and under tension. Next, the individual then contracts the stretched muscle group for 5 – 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement.
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