PNF Stretching

Flexibility training should be an important part of your fitness regimen. You’ve probably heard this so many times you’re already getting bored with this article and it’s only the second sentence!

Having a supple and lithe body may indeed be one of your priorities, probably sandwiched somewhere between hiking the Appalachian Trail and building that koi pond that your wife wants in the backyard. But let’s face it, no one has ever uttered the phrase, “Wow, would you look at the flexibility on that guy!” Even though flexibility may not rank up there with bigger biceps or a faster time on your next 5k, flexibility is, along with cardiovascular fitness, muscle strength/endurance and body composition, one of the four crucial components of fitness.

What if I can give you another way to stretch, a better way? A technique that will give you better results in the same amount of time or less (no leotard required).

Now that I’ve got your attention we can get to the technical part. PNF, or proprioceptive neuromuscular facilitation, is a fancy term for a style of facilitated stretching. Originally developed in the 1940’ and 1950’s as physical therapy for polio patients, PNF stretching has steadily gained popularity in mainstream fitness over the years. Why? Simple, it works.

“I’ve seen dramatic improvements in flexibility for people using PNF stretches, much more so than for static stretching,” says Robert McAtee, PNF expert and author of Facilitated Stretching: PNF Stretching Made Easy. “Some recent studies have shown PNF stretching to be more effective than static stretching.”

Typically when we think of stretching we envision a static stretch. An example would be bending forward with straight legs in an attempt to touch your toes. This can also be called a passive stretch. You are stretching the muscle to its end of range and holding that stretch. This is where PNF stretching kicks into high gear and leaves your old stretches in the dust.

The stretches described in this article are a modified form of PNF stretching called CRAC technique (contract-relax, antagonist-contract). The CRAC form of facilitated stretching has been shown to be not only effective, but also the safest form of facilitated stretching.

In the CRAC style of PNF you begin by doing a static stretch (just like you would normally). After holding the static stretch you will isometrically contract the target muscle for six seconds, gradually building to a peak contraction. Following the isometric contraction you will tighten the antagonistic muscle (the muscle that opposes the muscle you are stretching) and “pull” the target muscle into a deeper stretch. For example, if you are stretching the hamstring muscle, the quadriceps would be the antagonist.

PNF (Contract-Relax, Antagonist-Contract) Stretches

Hamstring Stretch:
Begin this stretch by lying on your back with one leg raised and the knee straight (the sole of your foot pointing toward the ceiling). Wrap a towel around your extended leg, cupping the heel and pulling your leg toward your chest until you feel a comfortable stretch through the hamstrings. Hold this stretch for 10 – 15 seconds. Isometrically contract the hamstring for six seconds, gradually building to a peak contraction. (Note: In an isometric contraction you are not pushing or pulling with the muscle, you are simply squeezing it “in place”.) Take a deep breath and slowly exhale. Now lift your leg higher by contracting the antagonistic muscles (quadriceps and psoas) to deepen the stretch. (Note: Do not pull with the towel.) Hold this stretch for another 10 -15 seconds. Following the maximal isometric contraction and relaxing breath, you should be find that you can comfortably stretch farther.

Pectoral Stretch:
Stand facing a doorway (or other immovable object) with one arm raised to form a 90 degree “L” shape. Place your open palm and the inside of your forearm against the edge of the doorway. Turn your body as if you are turning away from your (braced) arm until you feel a comfortable stretch through your chest. Hold for a count of 10 – 15 seconds.
Isometrically contract your pectoralis major (imagine a bodybuilder flexing his/her muscles) for six seconds, gradually building to a maximal contraction. Take a deep breath and slowly exhale. Contract the antagonistic muscles (rear deltoid, rhomboids), pulling the pec into a deeper stretch. Hold this stretch for another 10 – 15 seconds.

Most PNF stretches can be done using a partner, although if you choose this method make sure that your partner is competent and, most importantly, attentive. This style of stretching is aggressive and one inch can mean the difference between a great stretch and a torn tendon. In the CRAC technique your partner should not push to deepen the stretch.

Who should be doing PNF stretching? Everyone can benefit from it, but especially those people that are already doing flexibility training as part of their routine. “PNF stretching is a great method for people who have been doing static stretches and feel like they’ve ‘hit the wall’ in terms of improvement.” Robert McAtee, who owns Pro-Active Massage Therapy in Colorado Springs, CO asserts, “they should see immediate improvement in their flexibility when they incorporate PNF stretching into their routines.”

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