The stretching technique most often recommended by experts for general fitness is:

Overview

Flexibility is key for athletes and nonathletes alike. It allows you to move freely and comfortably in your daily life, and can also help prevent injury during exercise. One of the best ways to increase your flexibility is by stretching. However, research suggests that not all stretching techniques are created equal. Proprioceptive neuromuscular facilitation (PNF) stretching relies on reflexes to produce deeper stretches that increase flexibility.

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According to the International PNF Association, PNF stretching was developed by Dr. Herman Kabat in the 1940s as a means to treat neuromuscular conditions including polio and multiple sclerosis. PNF techniques have since gained popularity with physical therapists and other fitness professionals. It’s easy to understand why. According to research from the University of Queensland, PNF stretching may be the most effective stretching technique for increasing range of motion.

How does it work?

Technique

While there are multiple PNF stretching techniques, all of them rely on stretching a muscle to its limit. Doing this triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury.

“PNF causes the brain to go ‘I don’t want that muscle to tear’ and sends a message to let the muscle relax a little more than it would normally,” says fasciologist Ashley Black.

PNF techniques

1. Hold-relax

One PNF technique that Black says can trigger the reflex is commonly called “hold-relax.” This involves:

• Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
• Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a “6- to 10-second window of opportunity for a beyond ‘normal’ stretch,” Black says.
• Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first.

2. Contract-relax

Another common PNF technique is the contract-relax stretch. It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving. This is sometimes called isotonic stretching.

For example, in a hamstring stretch, this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor.

3. Hold-relax-contract

A third technique, hold-relax-contract, is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch.

For example, in a hamstring stretch, this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction.

Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. Stretches can also be modified so you can do them alone or with a partner.

How do I start?

If you want to increase your range of motion in a particular area because of an injury, consult a physical therapist trained in PNF stretching. To improve your general flexibility, Black recommends targeting the “long kinetic chains” in the body. These include the:

• side fascia
• hip flexors
• hamstrings
• glutes
• back

“If an individual can open these, then they can have a real impact on their mobility,” she says.

Helpful tips

Black offers several tips to help you figure out whether you’re using PNF stretching correctly.

• “Every time you exhale and deepen the stretch, you should see a noticeable change in range of motion, from 10 to 45 degrees,” she says.
• Black recommends breathing through stretches and using calming thoughts to avoid tightening up during the stretch.
• Finally, when using PNF, “Keep it simple and just remember: contract, relax, breathe, and stretch,” Black says. “The nervous system and reflexes will do the rest.”

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If you are not familiar with this type of stretching, seek out a professional or trainer to make sure you are doing the move correctly. If you are under 18, PNF stretching is generally not recommended. Always seek the advice of a doctor or fitness professional before trying it.

Bottom line

By working with your natural reflexes, PNF stretching is an easy and effective way to increase your overall flexibility and range of motion.

With so many different types of stretching techniques for improving flexibility, there tends to be confusion on the difference between these techniques and how each one is executed. To help cut through some of the confusion, here is a quick explanation of six common flexibility techniques along with examples.

Static Stretching

The most common type of stretching, static stretching, is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more.

There are two types of static stretches:

• Active: Added force is applied by the individual for greater intensity
• Passive: Added force is applied by an external force (e.g., partner or assistive device) to increase intensity

Dynamic Stretching

Unlike static stretching, dynamic stretching requires the use of continuous movement patterns that mimic the exercise or sport to be performed. Generally speaking, the purpose of dynamic stretching is to improve flexibility for a given sport or activity.

An example of dynamic stretching would be a sprinter doing long, exaggerated strides to prepare for a race.

Ballistic Stretching

This type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. While these bouncing movements usually trigger the stretch reflex and may cause increased risk for injury, they can be safely performed if done from low-velocity to high-velocity and preceded by static stretching. 

Active Isolated Stretching (AIS)

This stretch technique is held for only two seconds at a time. It is performed repeatedly for several repetitions, each time exceeding the previous point of resistance by a few degrees. Much like a strength-training regimen, AIS is performed for several sets with a specific number of repetitions.

Myofascial Release

Through the use of a foam roller or similar device, myofascial release relieves tension and improves flexibility in the fascia (a densely woven specialized system of connective tissue that covers and unites all of the body’s compartments), and underlying muscle. Small, continuous back-and-forth movements are performed over an area of 2 to 6 inches for 30 to 60 seconds. The individual’s pain tolerance will determine the amount of pressure applied to the target area.

Proprioceptive Neuromuscular Facilitation (PNF)

This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques:

• Hold-relax
• Perform a passive 10-second pre-stretch.
• Hold and resist force applied by the fitness professional, causing an isometric contraction in the target muscle group, for six seconds.
• Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase range of motion (ROM).
• There should be a greater stretch during this final phase due to autogenic inhibition.
• Contract-relax
• Perform a passive 10-second pre-stretch.
• The fitness professional applies resistance, counteracting the client’s force of concentric contraction of the target muscle group, without completely restricting the joint through its ROM.
• Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM.
• There should be a greater stretch during this final phase due to autogenic inhibition.
• Hold-relax with agonist contraction
• This technique is similar to the Hold-relax technique but differs for the final stretch.
• Relax the muscle group and allow a passive stretch. Concentrically contract the opposing muscle group of the target muscle group that is being stretched; hold for 30 seconds to increase ROM.
• There should be a greater stretch during this final phase due to reciprocal and autogenic inhibition.

Knowing the difference between each stretching technique and how to properly execute them is necessary for determining which stretch is best for your client's fitness goals and helping them perform them safely and effectively.

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