Reduce Tightness and Pain in Less than 20 Minutes Using PNF Stretching

-by Steven Morris, Personal Trainer and Strength Coach

Facilitated Stretching - 3rd Edition

If you’ve been playing sports for any length of time, chances are you’ve had some injuries. They might have been minor--a sprained ankle, a twisted knee--or maybe it was just one of those unexplained injuries that seems to come out of nowhere and just nag at you.

Well, each of these injuries can leave scar tissue behind, thus causing pain and reduced range of motion. Lack of flexibility can lead to decreased speed and strength, definitely not what an athlete wants!

Passive Stretching, holding a stretch for 30-seconds, can help, but it is best used for general flexibility training. Because Passive Stretching is simply holding a stretch, it never really allows the user to push past their normal range of motion.

The better solution would be to perform PNF stretching

PNF stands for proprioceptive neuromuscular facilitation. Most PNF stretching techniques use isometric agonist contraction/relaxation where the stretched muscles are contracted and then relaxed. The stretchee will resist against his or her partner for a short time, followed by a longer stretch with no resistance.

There are two main methods of PNF stretching than can dramatically and quickly increase and restore flexibility:

1. Contract-Relax Method

Begin by having your partner stretch you statically for about 10 seconds. Then, you resist against your partner’s pressure. Hold this resistance for 7 – 10 seconds. Now, stop resisting and allow your partner to stretch you passively for another 20 – 30 seconds. Use 2 – 4 sets per area.

This is the most common form of PNF. Honestly, if you only added this method to your stretching routine, you would be light-years ahead of those only doing passive stretching.

2. Hold-Relax-Contract Perform two iso-metric holds: first of the agonists, then, of the antagonists.

The first half of the stretch is somewhat similar to the contract-relax . Start by doing a passive stretch for 10 seconds, then contract for 15 seconds, then simply contract the antagonist muscle (for example, the biceps, and their antagonist, the triceps). The muscles are then relaxed for 20 seconds before performing another PNF technique. Use 2 – 4 sets per area.

Use PNF techniques if:

• You are having trouble increasing ROM and/or flexibility.
• You have been injured, no matter if it was a major or minor injury.
• You are experiencing more-than-normal soreness from your training program

Do NOT use PNF if:

• You have been recently injured and are still recovering
• You are under 18 and/or your bones are still growing Use PNF to really take your flexibility to the next level. If you want to be better than average, it’s time to take up a better than average stretching method!

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Steven Morris is a Personal Trainer and Strength Coach in the Philadelphia and South Jersey areas.