How to Do PNF Stretches to Improve Flexibility

PNF stretching is one of the most effective ways to increase your flexibility. Standing for proprioceptive neuromuscular facilitation, PNF stretches combine the pushing phase of isometric stretching with the relaxation phase of passive stretching. PNF stretching improves the flexibility of all your major muscles, and although it usually requires the help of a partner, you can also do it on your own.

Difficulty: Moderate

Instructions

1. Warm up your entire body before stretching the target muscle group. PNF stretches are riskier than traditional hold-and-release passive stretches, so warming up protects your muscles against tearing and injury.

2. Perform some simple dynamic stretches on the target muscles to improve their range of improve and loosen them up.

3. Begin the first PNF stretch by passively stretching the target muscle the limit of its flexibility. Hold this stretch for 15 seconds or so.

4. Contract the target muscles against a resistant object. For example, if you're stretching your hamstrings, push the back of your leg against a flat surface or your partner's grip. Hold this contraction for about 5 seconds.

5. Relax your muscle and push it just a bit further into another passive stretch. Hold this stretch for 30 seconds, and then give the muscle at least a 30 second break.

6. Repeat Steps 3 through 5 two to three times, then move onto the next muscle group.

Tips & Warnings

• Don't overstretch during your first PNF session. It's a stressful technique, so take it easy at first and listen to your body--never stretch through pain.

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