Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective.
How long do you hold a PNF stretch for?
Isometric PNF stretching starts with performing a certain stretch. After you have found a position close to your maximum level of flexibility, you will flex or contract the muscles involved in that position. You hold the contraction for 10-20 seconds and then release. Now the actual PNF part kicks in.
What is PNF hold relax technique?
Hold-Relax. The hold-relax PNF stretching technique is used to facilitate the relaxation of muscles to gain range of motion. This method uses an isometric contraction rather than an isotonic one. To achieve this the limb is place in painfree range and an isometric contraction is sustained.