Tensing and relaxing prior to stretching is called proprioceptive neuromuscular facilitation, or PNF. It was developed after World War II to help soldiers with neurological disorders. Now it is used by athletes or people with restricted flexibility. The two types of PNF stretching include contract-relax techniques and antagonist contract-relax techniques.
Contract Relax Technique
Step 1
Take your muscle through a full range of motion stretch. Lengthen the muscle until you feel tension, not pain.
Step 2
Contract or tighten that same muscle gently in an isometric or non-joint moving muscle squeeze. Hold for three to four seconds while you inhale and exhale.
Step 3
Release the muscle contraction. Relax for a moment.
Step 4
Repeat the full range of motion stretch. Hold it for five to 15 seconds. Repeat this process several times for each muscle.
Example Hamstring Contract-Relax
Step 1
Lie on your back with your knees bent and feet on the floor. Extend one leg up straight. Wrap your hands around your straight leg's thigh.
Step 2
Inhale through your nose. Exhale and stretch your leg to the point of tension. Keep your knee straight.
Step 3
Inhale through your nose. Exhale and contract the hamstring muscle by pressing your leg against your hands. Hold the resistance four to five seconds.
Step 4
Inhale and relax for a moment. Exhale and stretch the hamstring muscle again to the point of tension. Hold five to 15 seconds.
Antagonist Contract-Relax Technique
Step 1
Stretch your targeted muscle to its full range of lengthening. Inhale and exhale while you hold.
Step 2
Contract the opposing muscle. Use an isometric or non-joint moving contraction. Hold 15 to 20 seconds. This causes your targeted stretch muscle to relax through reciprocal inhibition reflex.
Step 3
Return to the initial stretch. Inhale and exhale while you hold for five to 15 seconds. Repeat several times.
Example Hamstring Antagonist Contract-Relax
Step 1
Lie on your back in bent knee position. Extend your left leg straight up. Wrap your hands around your left thigh. Stretch it toward your face for 15 to 20 seconds.
Step 2
Release your stretch. Cross your left foot behind the calf of your bent right leg. Press upward with the top of your left foot. Feel your left quadricep tense. Inhale and exhale while your hold 15 to 20 seconds.
Step 3
Return to your initial stretch and hold five to 15 seconds. Repeat then switch legs.
Tips and Warnings
- Ensure that your muscles are warmed up before your stretch. Notice how deep you can stretch initially. Then perform the PNF technique. Notice how much deeper you can stretch afterward.
- Be aware that holding your breath while performing isometric muscle contractions and while stretching causes your blood pressure to spike. If you already have a compromised cardiovascular system or high blood pressure, it is better to avoid PNF stretching and do static stretching instead.
References
- "Stretching"; Bob Anderson; 2010
- "The Pilates Body"; Brooke Siler; 2000
- "YMCA Personal Training Manual"; YMCA of the USA; 2006
