top of page
Meditate at the beach

PNF Stretches
(Proprioceptive Neuromuscular Facilitation)

Proprioceptive Neuromuscular Facilitation (PNF) stretches are a type of assisted stretching technique aimed at improving flexibility and increasing range of motion. PNF stretches involve a combination of alternating muscle contractions and passive stretches with the help of a partner or therapist. This technique is widely used in sports rehabilitation and physical therapy.

Here's how PNF stretching generally works:

​

  1. Passive Stretch: The partner assists the person into a passive stretch, targeting a specific muscle group.

  2. Isometric Contraction: The person being stretched engages the target muscle by pushing against the partner's resistance for a brief duration, usually around 6 seconds.

  3. Relaxation Phase: After the isometric contraction, the person relaxes the muscle completely.

  4. Deeper Passive Stretch: With the muscle relaxed, the partner gently moves the person into a deeper stretch.

  5. Hold and Breathe: The deeper stretch is held for around 20-30 seconds while the person focuses on deep breathing.

 

The alternating contraction and relaxation phases are believed to enhance the stretch and allow for increased flexibility gains. PNF stretching is effective due to a neurological principle called autogenic inhibition, where the muscle's own reflex relaxes the muscle after a sustained contraction.

PNF stretches should be done with a partner who understands the technique and can provide the right amount of resistance and assistance. This type of stretching can lead to rapid improvements in range of motion but should be performed with caution to avoid overstretching or injury. Always consult with a healthcare provider or a trained professional before attempting PNF stretches, especially if you have any existing injuries or conditions.

PNF stretch.jpg
istockphoto-1074232010-612x612.jpg

Active Assisted Stretches

Active assisted stretches are a type of stretching technique where you actively engage your muscles while a partner or therapist assists you in moving into a deeper stretch. These stretches can help improve flexibility, enhance range of motion, and promote better muscle coordination. Here's how they work:

​

  1. Active Engagement: You begin by actively contracting the muscle you want to stretch. This engagement can be gentle and controlled.

  2. Assistance: Your partner or therapist assists you by providing support, guidance, or additional resistance to help you move further into the stretch.

  3. Deeper Stretch: With their assistance, you move your body into a position where you can feel a comfortable stretch in the target muscle group.

  4. Hold and Breathe: Once you're in the stretched position, you hold the stretch for a certain duration, usually around 20-30 seconds, while focusing on deep breathing to promote relaxation.

  5. Release and Repeat: After holding the stretch, you release and return to the starting position. You might repeat the stretch a few times.

 

Active assisted stretches allow you to actively participate in the stretching process while benefiting from the support and guidance of a partner. This can help you achieve a more controlled and effective stretch than you might achieve on your own.

Common examples of active assisted stretches include having a partner assist you in stretching your hamstrings, quadriceps, or shoulders. These stretches are particularly useful for individuals looking to improve their flexibility gradually and safely.

When performing active assisted stretches, it's important to communicate with your partner about the level of assistance you need and to avoid pushing yourself too far into discomfort. Always consult with a trained professional or healthcare provider before attempting active assisted stretches, especially if you have any existing injuries or conditions.

TechnicSpotlight_273.jpg

Passive Assisted Stretches

 

Passive assisted stretches are a type of stretching technique where you relax your muscles while a partner or therapist moves your body into a stretched position. These stretches can help improve flexibility, increase range of motion, and promote relaxation. Here's how they work:
 

  1. Relaxation: You begin by relaxing the muscle group you want to stretch. This is important to prevent resistance against the stretch.

  2. Assistance: Your partner or therapist gently guides your body into a stretched position. They use their expertise to ensure the stretch is comfortable and effective.

  3. Stretch Position: Once you're in the stretched position, your partner may use their hands, body weight, or props to maintain the stretch for a certain duration.

  4. Hold and Breathe: While in the stretched position, you hold the stretch for a specific time, usually around 20-30 seconds, while focusing on deep and controlled breathing.

  5. Release and Repeat: After the stretching duration, your partner releases the stretch, and you return to a neutral position. You might repeat the stretch a few times.


Passive assisted stretches are particularly helpful for individuals who might struggle to achieve deep stretches on their own due to limited flexibility or tightness. They allow you to receive the benefits of stretching without needing to actively engage your muscles during the movement.

bottom of page