What Are Sport-Specific PNFs?

Proprioceptive neuromuscular facilitation (PNF) is a type of stretching used for both rehabilitation, and as a sports-specific way to increase range of motion. This type of stretching is also known to reduce the amount of injuries sustained in specific sports. PNF involves isometric and passive stretching, combining the benefits of both.

Technique

• Those using PNF attempt to get better range of motion of a joint for a specific exercise or sport. The technique employs a partner holding a limb in place after it is moved to the point where the person can feel the muscles stretching. The person stretching then contracts the muscles of the limb for 10 seconds by pressing against the partner's hold. The partner holds the limb, counteracting any movement. After completion, the limb is moved further, and the action is repeated.

Passive PNF

• In passive PNF, the person doing the stretching does not contract the muscle group. Everything else is the same as active PNF, in that the person stretching is held by a partner who moves the limb until the stretching of the muscles stretching is felt. This action is then repeated, with the limb further extended. Passive PNF is simply PNF without intentional muscular contraction.

Isometric PNF

• The word isometric simply means resistance against muscular contraction. In this type of stretching, this is often referred to as active PNF. Active PNF puts a lot of strain on the joints that are stretched. As a result, active PNF should be performed just once daily for each group of muscles. The resistance needed to perform active PNF ideally is provided by a partner, but an immovable object, such as a wall, can be substituted.

Guidelines

• PNF is not a recommended stretching technique for anyone under 18. Those over 18 should perform just one PNF session for each muscle group to avoid the chance of injury. Finally, it is important to perform warm up activities before stretching groups of muscles. The proper warm up can consist of brisk walking, swimming or bicycling. These activities increase blood flow, and make the body ready for both PNF and the activities to follow.