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The Glories Of PNF Stretching

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First let's define it...


PNF stretching (Proprioceptive Neuromuscular Facilitation) - is a stretching technique that involves a combination of passive stretching and isometric contractions to increase flexibility and range of motion. 


Here's a breakdown of the PNF stretching strategy:

  1. Start with a passive stretch: The first step of PNF stretching is to move the muscle into a stretched position, either with the help of a partner or using a prop like a strap or towel. Hold this stretch for about 10-15 seconds.

  2. Isometric contraction: After holding the passive stretch, the muscle isometrically contracted against resistance for 6-10 seconds, which means contracting the muscle without actually moving it. This contraction can be done by the person stretching the muscle or by a partner.

  3. Relaxation: After the isometric contraction, the muscle is relaxed and allowed to rest for a few seconds.

  4. Repeat: The stretch is then repeated, with the muscle moved to a new position that allows for a greater stretch than the previous position. This can be repeated 2-3 times, each time aiming to move the muscle into a more stretched position.

  5. Cool down: After completing the PNF stretching routine, it's important to engage in some light aerobic activity to help cool down the muscles and prevent injury.

How do I use this strategy with my Flex Mob members you ask? 


Overall, PNF stretching is an effective stretching technique that can help increase flexibility and range of motion. However, it should be performed carefully and with proper guidance to avoid overstretching or injury.

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