PNF Stretching

PNF means proprioceptive muscular facilitation and represents one of the most effective stretching methods for improving range of motion. Basically it is a combination of passive and isometric stretched. PNF stretching requires a training partner and should only be done by experienced athletes.

Techniques

Hold-Relax	Contract-Relax	Hold-Relax, Contraction
Let training partner help moving limb into passive stretching position (mild pain). Hold for 10 seconds. Then isometrically push against partner´s resistance. He should create enough counterforce to keep limb in position. Hold for 6 seconds. Finally relax and hold another passive stretch for 30 seconds.	Let training partner help moving limb into passive stretching position (mild pain). Hold for 10 seconds. Then push against partner´s resistance. The counterforce here should be slightly lower to allow limb to slowly move into normal position. Finally relax and let training partner support another passive stretch for 30 seconds.	Let training partner help moving limb into passive stretching position (mild pain). Hold for 10 seconds. Then isometrically push against partner´s resistance. He should create enough counterforce to keep limb in position. Hold for 6 seconds. Finally relax and let training partner support another passive stretch for 30 seconds. Then you have to flex the opposing muscle to pull limb further into the pushed direction.