Proprioceptive Neuromuscular Facilitation (PNF)

Proprioceptive neuromuscular facilitation (PNF) is a technique that uses nervous system reflexes to help relax a muscle. For example, as you contract your quadriceps, the opposite muscle (hamstring) relaxes to allow normal motion of the knee joint. One PNF method requires you to contract your quadriceps against a resistance and then relax, while a stretch is applied to the hamstring (see figure 5.1). Although highly effective, these stretches require a partner and rely heavily on appropriate technique (Sady, Wortman, and Blanke 1982). I usually recommend these types of stretches for more athletically inclined individuals who are working with a team. Even if such is the case, make sure to perform the techniques properly. The resistance is not meant to be overpowering, and the stretch should be tolerable.

Figure 5.1 PNF stretch for the hamstrings.