· PNF (proprioceptive neuromuscular facilitation) techniques involve a partner actively stretching the participant by using a combination of contraction and relaxation of both agonist and antagonist muscles
· PNF stretching usually involves a passive pre-stretch point of mild discomfort – 10 s
· A partner applies a hip flexion force & the athlete is instructed to “hold & don’t let me move the leg” – isometric muscle action – 6 secs
· Athlete relaxes & a passive hip flexion stretch is performed for 30 secs a 6-10 second push phase followed by a 10-30 second relaxation phase increasing tension.
· Repeat 3 times increasing the range through the relaxation phase.
· PNF stretching is capable of producing greater improvement in flexibility compared to other techniques.
· Its disadvantage is that it typically requires a partner, although stretching with a partner may have some motivational advantage for some individuals.
PNF (Hold-Relax) Hamstring Stretch – lie on the mat, supine position. With left lower limb outstretched, comfortably flex the right lower limb. Upper limbs comfortably by your side.
Partner kneels with one leg across your lower left limb, torso erect. Left hand on your right heel (to provide resistance), right hand over the right patella (to resist flexion).
Begin the Hamstring Stretch by a passive pre-stretch (thigh flexion) that is held at the point of mild discomfort for 10 s.
The partner applies a hip flexion force (pushing forward) and you are required to “hold and don’t let me move the leg” while you “hold” and resist the movement so that an isometric muscle action occurs and is held for 6 s.