Yes, You Need to Stretch: Try These PNF Stretching Techniques

Whenever I injure myself — pull my groin, strain my back, or get knee pain because it's Wednesday — I commit to a few weeks of flexibility work (as well as remind myself about the importance of rest days). Every time, I'm blown away by how much better my body moves when I actually make an effort to care for it. Do I stick with it? No! Because I am a fool. But that's not you!

Improving flexibility and mobility doesn't just feel good — it can improve lifting mechanics, support heavier loads, and reduce your risk of injury. Sure, you could stick with some general static stretching, but studies suggest that PNF stretching is the most effective way to gain a greater range of motion. And who doesn't want the most efficient route to moving better? 

What is PNF Stretching?

PNF stands for proprioceptive neuromuscular facilitation — which is just fancy science talk for using your nervous system to help your muscles relax. It's a stretching technique commonly used for rehabilitation to increase range of motion after injury, but it's also a useful tool by anyone looking to improve movement and performance.

This type of flexibility training is typically done with a partner, but you can also utilize a stretch strap for partner free PNF stretching.

The assisting person (or stretching strap) helps move your body into a stretched position — this is called a passive stretch since you're relaxed and your partner/strap is encouraging the muscles to lengthen — and while in that stretch, you contract the targeted muscles. After the contraction, you relax and allow your patner(strap) to stretch you further — often resulting in a noticeably deeper stretch. This is due to a something called autogenic inhibition, where a brief muscle contraction signals your nervous system to reduce tension in the muscle, making it easier to lengthen.

PNF Stretching Benefits

PNF stretching teaches your muscles and nervous system to work together so you can actually use that new range of motion. By mixing a stretch with a muscle contraction, you're basically telling your body, "Hey, it's totally cool and safe if you want to go a little further," which can help you loosen up faster than typical stretching. 

With practice, here are some benefits you can expect:

• Increased flexibility and range of movement
• Better control at end range
• Muscles that know how to stay strong even when fully stretched

Types of PNF Stretching

There are three main variations of PNF stretching — whether you've roped a pal into assisting or have a yoga stretch strap locked and loaded — however they all follow the same contract-relax concept.

Hold-Relax

This one starts with a passive stretch facilitaed by a partner/strap, then you push against them in an isometric contraction of the target muscle (no movement, just tension). After holding for a few seconds, you relax and let your partner(strap) take you into a deeper stretch. That brief contraction tells your nervous system to chill out — it's safe to legthen — so the muscle lets go a bit more.

When to use it: After workouts, during mobility sessions to support lengthening the muscle, or during rehabilitation work.

Contract-Relax 

Here you start with a passive stretch, but instead of holding the contraction still, you actually move the muscle against resistance through a full range of motion. Once you've done that active contraction, you relax and see if you can get a little more stretch. This method is similar to the hold-relax, however here your leg is actually moving when you're contracting the target muscle and in the hold-relax you create tension without moving the muscle.

When to use it: Ideal for mobility training for sports that require flexibility and force in stretched positions: think gymnastics, swimming, volleyball, and climbing. Best done after strength training is complete or during a dedicated mobility session.

Hold-Relax with Antagonist Contraction (CRAC)

This stretch begins the same way as a hold-relax — a passive stretch, then an isometric (non-moving) contraction — but after that, you fire up the opposing muscle to push yourself deeper into the stretch. For example, if you're working your hamstrings, you'd stretch them, contract them (without movement), then immediately fire your quads to lift your leg higher while your hamstrings relax. 

When to use it: Ideal for use before activities where you need a large range of motion — like splits for cheerleaders doing toe-touches or high kicks in martial arts — but shouldn't be performed right before max-strength or explosive lifts.

PNF Stretching Exercises

Try out these PNF stretching exercises to help improve your mobility and flexibility.

Hamstring Hold-Relax

What you need: A partner or a stretching strap, and a yoga mat for comfort

Lie flat on your back with legs outstretched. Allow a partner to lift one leg into a stretch, or utilize a hamstring stretching strap wrapped behind the ball of your foot to pull your leg into a stretch. Then, push your leg down into your partner's hand or the stretching strap for 6 seconds, relax, and let your partner/strap move you into a deeper stretch.

Quad Hold-Relax

What you need: A partner or a stretching strap, and a yoga mat for comfort

Lie flat on your stomach on a yoga mat and bend one knee. Start with a passive stretch on the quadriceps, either pulling a stretch strap to bring your heel closer to your torso or with the assistance of a partner. Then, resist against your partner or stretch strap for 6 seconds — pressing your foot back towards the ground without moving it. Finish the stretch by pulling on stretch strap, or have your partner gently press down on your leg, to further stretch the quadricep. 

Chest Hold-Relax

What you need: Doorway

Find a doorway and stand with your arms stretching out to the side. Bend your elbows to make a goal post with your arms, then press your hands and forearms into the door frame for 6 seconds. Relax and press your chest forward, sinking deeper into a chest stretch.

Seated Glute Hold-Relax

What you need: Stretch strap and a yoga mat for comfort

Sit on the floor with one leg extended. Cross the other over your leg, resting your foot flat on the floor beside your extended leg's knee. Lock the strap over your crossed leg's foot and pull in toward your chest, feeling a stretch in your glutes and outter hip. Then, push your foot into the strap for 6 seconds, relax, then pull the strap for a deeper stretch.

Tricep CRAC

What you need: Stretch strap

Hold a stretch strap overhead behind your back and grab on with your other hand behind your lower back. Use your lower arm to pull on the strap to stretch the tricep of your arm overhead for 6 seconds. Then, allow the overhead arm to pull up on the strap, engaging your bicep, and deepening the stretch for 10 seconds.

Takeaway

Whether you've got a stretch strap with loops, a towel, or a friend to assist, PNF stretching has been shown to be a valuable technique for increasing your targeted muscle's range of motion compared to static stretching. If you struggle to hit depth in your squat or lock out your elbows in an overhead press, try targeting the tight muscle with a PNF stretch to gain ROM — improving lifting mechanics, boosting your ability to lift heavier, and enhavncing overall functional performance in daily life and sport.

FAQs

What is the best stretching strap to use?

There are many types of stretching straps to choose from, with a variety of loops, fabric constructions, and lengths. For material, soft cotton twill offers comfort, while polyester, nylon, polypropylene, or blended fabrice are typically more durable and resistant to fraying. A stretch strap should not be made from an elastic material, since the give in the strap reduces stability and can reduce the effectiveness of your stretch. Also consider if you'd like built-in loops, which can simplify your setup and allow for consistent hand and foot placement, or a loop-free strap, which can help keep costs lower.

Is a 6 foot length strap long enough for me?

If you're under 5-foot-6, a 6-foot strap should be long enough for most stretches. Taller individuals will want to consider 8- and 10-foot straps to allow for a wider range of positions without straining to reach. Additionally, if your flexibility is limited, a longer stretch strap can help make set-up and positioning easier. Similarly, a stretch strap with 10 loops as compared to none can offer easier adjustments.

Rosie Borchert is NASM-CPT, former Nike Volleyball coach, and fitness writer whose work has appeared on BarBend and Tonal. If anyone would like to hire her to play beach volleyball, snowboard, binge watch TV, or go climbing, please get in touch.

This article was reviewed by Ashley Boyer, ACE-CPT, for accuracy.