PNF Time! Part 2: Basics

In my research on PNF since PNF Time! Part 1 I was surprised by a couple of things.  As it turns out PNF Stretching is not what it seems.

It is not a unique type of stretching and is not, after all, Proprioceptive Neuromuscular Facilitation. Or at least it didn't start out that way. It was developed to treat stroke patients and is more accurately called Post-Isometric Relaxation.

Then what is PNF??



PNF combines two kinds of stretching:

Engage your muscles against the stretch.
"08.12.19. Stretch." (c) 2008 by cdedbdme
CC Attribution 2.0 License

• Isometric Stretching
• Passive Stretching

Basically passive stretching is what most people are familiar with: "Stand and stretch."

Isometric stretching involves a muscle contraction.

The key to stretching is resistance, and in PNF stretching, the very muscles you are stretching are used as resistance! 
Cool, huh? As you are extending the muscles in, say, your hateful left hamstring (I hate you, left hamstring!) by stretching the good ol' fashion way, you can get into a nice comfortable stretch and contract your hamstring. The contraction shortens your muscle but as you keep leaning out toward your foot, as in the image, you continue to stretch the muscle fibers. You are getting a more efficient, effective stretch due to that added resistance.

How to do PNF Stretching

~Guidelines~

1. Know what a stretch in your comfort zone feels like (you should feel discomfort, not unbearable pain) and get into that.
2. Contract the muscle(s) you are stretching.
3. Relax. 
4. Slide slightly deeper into your stretch.
5. Take a 30 second break on that stretch.

Instead of contracting the muscle(s) you're extending (agonists), you can alternatively contract the opposite muscles (antagonists).


Fun Fact: A muscle fiber is a muscle cell--it's a really long, thin cell. Don't you love being a sexy nerd? ❤