Proprioceptive Neuromuscular Facilitation (PNF) Stretching Explained

PNF Stretching is an increasingly popular stretching technique used but osteopaths, physical therapists and a variety of other body workers.

PNF or or Proprioceptive Neuromuscular facilitation a style of stretching where you both passively stretch, and actively contract the target muscle or muscle group against a resistance.

The aim of PNF stretching is t to try to achieve the maximum flexibility through a static stretch. Body workers use it to improve muscle elasticity (its ability to stretch and recoil) and it has been shown to have a positive effect on both active and passive range of motion.

In Assisted Stretch Therapy we frequently use PNF with clients as we are able to help them achieve a much greater range of stretch in most positions that they could achieve on their own. 

A PNF stretch has a few different steps to it.

Step 1. We find a passive stretch that lengthens the target muscle or muscle group, for this example we will use the hamstring stretch as pictured below:

Step 2. We ask the client to activate the same group of muscles we are trying to stretch. In the case of the hamstring stretch pictured we would ask the client to try to draw their heel down towards the ground using only a small amount of effort. During this time you as the therapist would be resisting this movement. 

Step 3. They release the contraction and we would re-asses the new ROM and communicate to see if they would like to take the stretch any further. 

Step 4. Repeat this cycle for two to 3 rounds total with an option to hold the final stretch for 20-30sec if your client feels comfortable to do so. 

There is another variation of PNF stretching in which you would have the clients recruit the agonists of the joint action to further increase the stretch of the antagonists. Using the example of our hamstrings stretch again. In that case the step-by-step process might look more like this: 

Step 1. We find a passive stretch that lengthens the target muscle or muscle group, for this example we will use the hamstring stretch as pictured below:

Step 2. We ask the client to activate the same group of muscles we are trying to stretch. In the case of the hamstring stretch pictured we would ask the client to try to draw their heel down towards the ground using only a small amount of effort. 

Step 3. Ask your client to lift their their leg, effectively flexing their hip and subsequently lengthening their hamstrings.

Step 4. They release the contraction and we would re-asses the new ROM and communicate to see if they would like to take the stretch any further. 

Step 5. Repeat this cycle for two to 3 rounds total with an option to hold the final stretch for 20-30sec if your client feels comfortable to do so. 

If you would like to watch our video of PNF Stretching just head over to our YouTube Channel.