How to Do PNF Stretches to Improve Flexibility

Co-authored by Monica Morris

Last Updated: February 10, 2023

PNF stands for Proprioceptive Neuromuscular Facilitation and is one of the best methods for improving passive flexibility. In only a few minutes, it is possible to make drastic and enduring improvements to your flexibility and range of motion. It adds only a few steps to standard passive stretches and is best to do with a partner.

Steps

Warm up the muscles that are going to be stretched. This can be done with brief exercise or massage to the area and is very important. Stretching cold muscles can cause cramps and increase the chances of injury.
Your partner will be taking you into the stretches and resisting your strength, so they need to be in a solid stance.
Have your partner take the limb through the full passive range of motion, mobilizing all joints that the targeted muscles cross. Keep the limb completely relaxed. This helps warm up the joints and shows your partner how far the limb can move prior to applying the stretch.
Hold the stretch for 30 seconds.
Without moving from the stretched position, isometrically contract the muscle being stretched with about 20% to 50% of your strength for 8 to 15 seconds. Your partner should support you so that nothing moves and no other muscles are contracting but those being stretched. For example, if you're stretching the hamstrings of one leg, your partner should have your calf on his/her shoulder. Your knee should not bend, your back should not lift up or turn, and your opposite leg should not move.
After 8 to 15 seconds of isometric contraction, relax the muscles and have your partner take the limb slowly through its range of motion a few times. This allows the muscles to relax and recover for the next repetition.
There should be a noticeable increase in range of motion with each repetition.

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Tips

Maintain the flexibility by stretching daily on your own.

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Move into the stretch while exhaling.

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Wear loose clothing so you're not restricted while moving.

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Warnings

Make sure your partner is experienced in stretching techniques and is capable of supporting you in the stretch.

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NEVER stretch an injured muscle or joint.

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Move into the stretches slowly and smoothly. Jerky movements lead to injury.

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If you feel any sharp, sudden, or tearing pain, STOP immediately and apply ice to the area. Seek medical attention if needed.

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Support the joint closest to the muscle being stretched. This prevents hyperextension and dislocation of joints during the stretch and contraction. This is far more important in PNF than in standard stretches because of the contraction involved.

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Warm up the muscles before stretching. Not doing so is one of the leading causes of injury and cramping in stretching.

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