During a NMT session, I often get asked how patients can enhance the benefits of their in-office care at home. One of my favorite tools to recommend is PNF stretching. Don’t worry, it’s not as complicated as it sounds! PNF stands for Proprioceptive Neuromuscular Facilitation, which is just a fancy way of saying it combines stretching and muscle activation to improve flexibility and mobility more effectively than standard static stretching. Read on to learn more about what it is and how to incorporate it into your routine.
What Is PNF Stretching?
This type of stretching works by targeting the relationship between your muscles and your nervous system. It uses your body’s natural reflexes to target and relax muscles in a more effective way than static stretching. By using these natural reflexes, PNF helps you achieve deeper, safer stretches. It’s not just for athletes or fitness fanatics. Anyone can benefit from it, especially if you’re dealing with tightness or limited range of motion.
How Does It Work?
There are several PNF methods out there, but the basic PNF method involves a “contract-relax” cycle. First, you stretch a muscle to its comfortable limit. Then, you gently contract that same muscle against resistance (like pushing against your hand, a partner, or a wall) for about 5–10 seconds. Finally, you relax and stretch the muscle even farther, holding for 15–30 seconds. This combination of tension and relaxation helps your muscles release more effectively, giving you a deeper stretch over time.
Try These At Home
Here are three easy stretches to incorporate into your routine:
- Hamstring Stretch (Seated):
- Sit on the floor with one leg extended and the other bent.
- Gently reach toward your extended leg until you feel a stretch.
- Push your heel into the floor as if resisting the stretch for 5–10 seconds.
- Relax and reach farther into the stretch, holding for 15–30 seconds.
- Chest Stretch (Doorway):
- Stand in a doorway with your arms bent at 90 degrees, hands on the frame.
- Lean forward until you feel a stretch in your chest.
- Push your hands against the doorway for 5–10 seconds.
- Relax and lean forward slightly more, holding for 15–30 seconds.
- Hip Flexor Stretch (Kneeling):
- Kneel on one knee with the other foot planted in front.
- Shift your weight forward until you feel a stretch in the front of your hip.
- Gently press your front foot into the floor for 5–10 seconds.
- Relax and sink deeper into the stretch, holding for 15–30 seconds.
Adding PNF stretches to your routine can complement the work we do in the office. They not only help improve flexibility but also reduce muscle tension and support better overall movement. Start slow, listen to your body, and let me know if you have any questions!