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PNF stretching

Proprioceptive neuromuscular facilitation ( PNF) stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF stretching is not really a type of stretching but is a technique of combining passive stretching and isometric stretching.

PNF technique

1. You move into the stretch position so that you feel the stretch sensation
2. Your partner holds the limb in this stretched position
3. You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction your partner aims to resist any movement of the limb.
4. Your partner then moves the limb further into the stretch until you feel the stretch sensation
5. Go back to 2. (repeat this procedure 3 or 4 times before the stretch is released.)

Related Pages

• stretching books
• list of stretches