Improving your flexibility with PNF Stretching

What is PNF Stretching?

PNF stands for Proprioceptive neuromuscular facilitation. It was developed at the Kabat-Kaiser Institute from 1946 to 1951 by neurophysiologist Herman Kabat and physical therapist Margaret Knott. PNF was initially designed to help people with neurological conditions and later on, it expanded to treating musculoskeletal conditions. It has been shown to produce remarkable results on improving range of motion and flexibility.

PNF uses the process of stretching and contracting muscles to improve the elasticity of them. This increases the range of motion around a joint and is experienced as greater flexibility.

The 3 PNF Methods for Improving Flexibility

There are three different PNF methods, contract-relax (CR), contract-relax-antagonist-contract (CRAC), and hold-relax-swing. All three of these methods focus on using contraction of the muscle group that is being stretched. Resistance is usually provided through the help of a partner but with the use of straps or other tools it can easily be performed independently.

Contract-relax method (CR)

This method is also known as the hold-relax method and the process is to stretch the target muscle and holding it in a lengthened state while contracting it.‌

To perform a CR stretch you will:

1. Start with a light stretch for about 10 seconds.
2. Next, isometrically contract the muscle that’s being stretched by pushing the area against a partner or hard surface for about 10 seconds. An isometric contraction is when you produce force and hold your muscle at a constant length.
3. Then relax the muscle for two to three seconds.
4. Stretch the muscle again going a little further and increasing the range. Hold about 10 seconds seconds.
5. Contract the muscle again for about 10 seconds and then relax again for about 2-3 seconds.
6. Repeat this process 3-5 times.

Contract-relax-antagonist-contract method (CRAC).

This method is also known as the hold-relax-contract method. It focuses on contracting the agonist muscle to facilitate a stretch in the antagonist muscle. An agonist muscle is the prime mover or the main muscle responsible for a movement. An antagonist muscle is the muscle that opposes the action of agonist. For example when you bend your arm, your biceps are the muscles doing the work so they would be the agonist. The triceps needs to lengthen or stretch to allow the biceps to contract so the triceps would be the antagonist.

To preform a CRAC stretch you will:

1. Start with a light stretch of the muscle you are looking to improve the flexibility.  Hold this stretch for about 10 seconds.
2. Perform an isometric contraction of the opposite muscle by pushing back against a partner or hard surface for about 10 seconds.
3. With out releasing the stretch you already created try to stretch it further for about 10 seconds
4. Relax the muscle in this position for about 2 seconds before repeating this technique 3-5 times.

Hold-relax-swing method.

This technique uses ballistic or dynamic stretches combined with static and isometric stretches. It’s not recommended for the general population and can cause injury to the muscles being stretched. However, experienced dancer and gymnast still sometimes use it.‌

It’s similar to the hold-relax technique, but a dynamic or ballistic stretch is done instead of a passive stretch. A dynamic stretch is stretching while in motion and a ballistic stretch is a quicker and bouncing type of dynamic stretch.

Here to help you apply these principles

If one of your main goals is improving your flexibility or range of motion, I would love to help you implement these techniques. As we age we naturally lose some of the elasticity in our muscles, tendons and ligaments. However, we can slow that loss and in many cases can improve our flexibility in our later years.

Contact me now to see how I can help. You can send me an email at rebecca@vitalitytransformations.com or schedule a time for us to chat below. My mission is to help you maintain and improve your fitness, health and wellness so you will be able to live your best life and enjoy the journey along the way. Also, please feel free to check out the other resources I have available on my Wellness Page.