Introduction to PNF Stretching (Patreon)

• LMA Curriculum 

PNF stands for proprioceptive neuromuscular facilitation. It's a form of stretching that combines activation with relaxation and has been found to improve flexibility more than static hold stretching. It's also safer than static hold.

You can apply PNF to all of the cool-down stretches.

1. Start with your stretch. Get as deep into it as comfortable. Hold it for a few breaths. 

2. Get deeper into your stretch until you feel your body resist against you. Go with that feeling and flex with that resistance. Hold that flex for 15 seconds, just that area or your whole body. Whatever is easier.

3. Now relax for two to three seconds. Then get deeper into your stretch and hold for 20 to 30 seconds.

4. Relax for 20 seconds, then repeat this whole process three more times.

– Sam