Proprioceptive Neuromuscular Facilitation (PNF) is a common practice by physical therapists to help their clients improve their range of motion. Initially developed for people with neurological conditions such as poliomyelitis but then later advanced to be used to treat musculoskeletal conditions. It’s a stretching technique that elongates the musculotendinous unit, increasing motion. PNF consists of both a stretch and a contraction of the muscle group. Contact H&D Physical Therapy in Crown Heights for help with PNF.

Proprioceptive Neuromuscular Facilitation Benefits

  • Highly effective in increasing flexibility and motion
  • The efficient technique used in rehabilitation
  • It can be practiced as a daily static stretch
  • Improve muscle strength 

Athletes and dancers benefit from PNF, as it helps with overall performance. 

Proprioceptive Neuromuscular Facilitation Disadvantage 

Physical Therapy in Crown Heights
  • Requires a partner (unless done with bands)
  • Partners must communicate to ensure a proper stretch is being performed safely 

Here at H&D Physical Therapy, we have highly skilled professionals that can help you practice a safe stretch at home. There are three PNF methods: contract-relax (CR), contract-relax-antagonist-contract (CRAC), and hold-relax-swing.

Contract- relax (CR)

This is known as the hold and relax method. This involves holding the position while relaxing as it lengthens your muscle. To perform this, you can begin by:

  • Start with a passive stretch. This could be reaching for your toes while you feel it in your hamstring. This is lengthening your muscle instead of contracting.
  • Now contract the muscle being passively stretched for 7-12 seconds. You are doing this by holding your muscle at a constant length.
  • Relax the muscle for a few seconds 
  • Now repeat, this time, make sure your muscles are stretching further than before, and hold for 7-12 seconds.

Contract- relax- antagonist- contract (CRAC) method 

This is also known as the hold-relax-contract method. It’s very similar to the CR method, but we focus more on antagonist pairs of muscles this time. An antagonistic pair is when one muscle contracts while the other one either lengths or relaxes. Muscle contracting is known as the agonist, while muscle lengthening is the antagonist. To perform the CRAC stretch, you should:

  • Start with a passive stretch 
  • Hold the muscle that’s being stretched for 7-12 seconds 
  • Relax the muscle for 20 seconds before doing another PNF stretch

Hold- relax-swing method

This technique involves a dynamic stretch combined with a static and isometric stretch. An isometric stretch does not involve motion; it involves the resistance of the muscle through a contraction. 

H&D Physical Therapy in Crown Heights

Physical Therapy in Crown Heights can help you maximize your flexibility and strengthen your muscles properly. These stretches can be harmful if done incorrectly. You can experience muscle strain or sprain. It’s advised to seek a doctor. Book with us today!