Oddly enough, the first time I saw a demonstration of Proprioceptive Neuromuscular Facilitation (PNF) techniques was in a corporate environment. The company I was working for at the time brought in a motivational speaker who was also a trainer for the Dallas Cowboys. Only two things stuck with me that day. First, flashing around a Super Bowl Championship ring is an ostentatious demonstration of success. The second thing was the existence of PNF for flexibility training.
The PNF technique is an advanced form of stretching. Consequently, it is a good idea to consult with a physical therapist or personal trainer who is certified in the use of these techniques.
PNF stretching is a three-step process. The first phase is placing the muscle into a static stretch. The second part is contracting that muscle against resistance. After a brief period of relaxation, the static stretch is increased and a greater range of motion is typically achieved even after a single repetition.
The following YouTube video is a credible demonstration of the basic technique.
As I mentioned, the first time I saw a PNF demonstration was during a corporate motivational training session. If I recall correctly, the gist of the PNF object lesson was that struggle is sometimes essential for making progress. I have no recollection at all of what challenge prompted our company’s management to think that this presentation could help. I am pretty sure that it did not.
After seeing the demonstration, I experimented with PNF techniques on my own. However, the absence of legitimate instruction on how to perform the technique hampered my efforts. It was the pre-internet era, so online resources weren’t yet a thing.
Writing “Hit the Mat: Off-Court Training for Flexibility” last weekend kicked off a revival for me on this topic. In addition to access to peer-reviewed research on the efficacy of the technique, there are a lot of videos and articles with good information on how to do it. Even more exciting is that it is apparently possible to perform the PNF technique without assistance using resistance bands and yoga straps.
Suffice it to say that my re-experimentation with PNF techniques using a resistance band is in progress. Once again, it is a good idea to consult with a physical therapist or personal trainer who is certified in the use of these techniques if you decide to try it out for yourself.
- Efficacy of Static Stretching and Proprioceptive Neuromuscular Facilitation Stretch on Hamstrings Length After a Single Session, John O’Hora et al., Journal of Strength and Conditioning Research, June 2011.
