PNF Stretching Method for Lasting Mobility Stretch-Contract-Relax
This stretching technique is superior to any other because it carries a few essential benefits that other techniques lack!
Stretches and strengthens the soft tissue at the same time
Effectively stretches the deeper levels of the muscle fascia “parallel elastic components” (epimysium, perimysium, endomysium)
Engages fascia-tendon-soft tissue realignment, helping tissue recovery and improving physical fitness
Promotes prolonged stretch adaptation and longer-lasting range gains
Performing PNF Stretching significantly increases flexibility and keeps it maintained. Slow/Static stretching is adequate for everyday activities and preparing the joints for the day ahead. Dynamic stretching is good for an active day preparation, before hike or any vigorous activity ahead.
How to perform “PNF Stretch”
Traditional static hold of the agonist muscle (stretch in a lengthened position for 15 seconds) at 50% or less of max effort
5 seconds of concentric contraction of the antagonist muscle (while holding that position, try to contract the muscle in the opposite direction to create tension)
10 seconds relax (back to the traditional static hold, without contraction of the opposite muscle)
It’s important to know that flexibility increases achieved through stretching can be nearly lost without subsequent activity or by doing range-restrictive activities. Performing regular stretch flows can reduce the risk of losing the flexibility we have achieved and allows us to keep progressing!
If you like this article and want to feel the effect of stretching, you can always dive deeper with my “Unwind” Series. It’s a weekly curated mobility flow, covering the full body to expand range of motion and sustain developed gains! As each episode is independent, you can pick and choose what you want to do as you progress on your journey!
See you on the mat,
Nico 🫧