GFFI Fitness Academy (Chandigarh): PNF Stretching

PNF Stretching

NEERAJ MEHTA

PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. PNF (Proprioceptive Neuro-Muscular Facilitation) stretching is performed with a partner who provides resistance for the muscle being stretched prior to actually performing the stretch. The idea is that when you contract a muscle before stretching it, you inhibit the stretch reflex reaction. This reflex prevents you from reaching your potential range of motion. Through PNF stretching, the safety mechanism (stretch reflex) is diminished when done properly.

An example of a PNF stretch for hamstrings would be as follows: lie down on your back and raise one leg up toward the ceiling so that your leg it at a 90-degree angle to your torso when viewed from the side. Your partner gets beyond the raised leg and gently moves your foot towards your head, so that the front of your thigh approaches your chest when you get to the point of slight discomfort, signal your partner, who then offers static resistance as you contract your hamstring trying to press your leg back down towards the floor.

PNF contractions last for 5 to 10 seconds. When you stop the contraction you should then have greater range of motion, and your partner should be able to move your leg even farther into the direction of the stretch, at which point, you repeat for another 5 seconds. Perform 3-5 sets, and then change legs. This procedure can be done with all muscle groups. Again, this is an advanced program to be used on well-conditioned individuals.

Suggested By:

NEERAJ MEHTA, (Fitness Professional, Nutritionist and Inventor of BMXStrength ® Technique of exercise, Director of GFFI Fitness Academy)

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