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WHAT IS PNF STRETCHING?

If you’re a football (soccer) coach or player, then you know how important it is for players to be flexible and the PNF stretching method is a great technique to achieve flexibility.

But what is PNF stretching?

PNF stretching stands for proprioceptive neuromuscular facilitation stretching and is a type of stretch that uses both passive and active methods. It is said to be more effective than traditional stretching and can be used to improve flexibility, range of motion, and strength.

So if this method is new to you, and you’re looking for some guidance on how to use this stretching technique, then this blog post is for you! 

Here is what to expect:

  • What are the benefits of PNF stretching
  • What is an example of a PNF stretch
  • When should PNF stretching be used

What are the benefits of PNF stretching

PNF stretching has several benefits over traditional stretching techniques.

It is said to be more effective in improving:

  • flexibility
  • range of motion
  • strength

The PNF stretching method is also said to be less risky than traditional stretching techniques, as it minimises the chances of injury.

In fact, a study found that the range of motion (ROM) greatly increases in the lower body when a programme uses 30 seconds of PNF and Passive stretches. 

Additionally, PNF stretching can be performed with or without equipment, making it a versatile and convenient option for your team.

On the flip side, it does require another person with experience to assist with the stretch but educating your players on how to perform such stretching protocols is part of a coach’s role.

How to perform a PNF stretch

A book called Essentials of Strength Training and Conditioning (Baechle & Earle) describes three different PNF stretching techniques which can be utilised and these include:

  • Hold-Relax
  • Contract-Relax
  • Hold-Relax with Agonist Contraction

To explain each one of the 3 stretching techniques, I am going to use the hamstring stretch as an example.

For all of these 3 techniques, the athlete will be led down on their back, one leg up in the air whilst their partner will be knelt with the player’s other leg in between their partner’s legs

This PNF techniques are executed as follows:

Hold-Relax

  1. 10-second passive mid-range stretch
  2. Partner exerts a force for 6 seconds as the player tries to resist by maintaining the leg in the same position which activates an isometric contraction
  3. The player is then instructed to stop resisting as the partner moves the leg towards the player, forcing the muscle into a deeper stretch position for 30-seconds

Contract-Relax

  1. 10-second passive stretch (same as hold-relax)
  2. The athlete attempts to extend the hip joint position but with resistance from the partner, which provokes the concentric contraction phase
  3. The athlete then relaxes the muscle as a passive stretch is performed for 30-seconds

Hold-Relax with Agonist Contraction

  1. 10-second passive stretch
  2. Partner exerts a force for 6 seconds as the player tries to resist by maintaining the leg in the same position which activates an isometric contraction
  3. In the third phase the player brings the leg towards the body (hip flexion) along with the passive stretch which forces the the joint into a new ROM

When should PNF stretching be used

There is some debate over when PNF stretching should be used, before or after physical activity. 

Some people believe that PNF stretching should only be performed after activity, as it can help to improve range of motion and flexibility.

Others believe that PNF stretching should be used before activity, to help increase strength and prevent injury.

Factual evidence, found by Funk et al., 2003 suggests that PNF stretching should be performed after exercises since performance levels decrease when used before.

So if PNF stretching is a great way to increase range of motion, when used after a game, you might want to know what is the best stretching method to use before a match, during the warm-up?

Well, I did some research on comparing the value of dynamic and static stretching during warm-ups for Elite Footballers …

And here is what I found.

Static Stretching v Dynamic Stretching

Dynamic stretching should take a greater role in preparing your players, during a pre-game warm-up, than the standard 30 second or more  static stretching method.

As you can see from my warm-up example, I do not recommend discarding the static stretch completely but for it to be used in a more sparingly fashion.

Now that’s my opinion out of the way, let me give you the reasons why based on evidence.

First, the concept of dynamic stretching is based on preparing the players with specific body movements in relation to a sport and not just focusing on isolated muscles.

An example of, in regards to football, this would be a controlled kicking action with movement through the hip joint and stretching the hamstring. 

Secondly,  a study by Behm and Chaouchi (2011) led them to believe that static stretching, during pre-competition, is not in the best interest of the athlete who is about to participate in a sport which involves high velocity and power. 

Infact, a Specific study by Gelen (2010) on football players showed a reduction in power and speed (maximal muscle output) whilst another study, (Sayers at el., 2008) that measured the sprinting achievement of elite female footballers, resulted in static stretching having a negative effect on performance.

Now, with this information I can understand if you are thinking, why do I not recommend eradicating the static stretch from a warm-up.

Here’s why …

Much of the evidence from the studies mentioned that show a negative impact from static stretching are a result of long periods (30-90 seconds).

So the question is, what about short periods of static stretching?

This is where my anecdotal evidence kicks in.

From my own experience, back when I was a player, I personally felt that I needed to perform some static stretches for my muscles to be totally ready.

I remember the one time when the physical trainer didn’t incorporate any static stretching in a pre-game warmup, my body did not feel prepared and I consequently picked up a muscle injury early on in the game.

I wasn’t the only player that day who did not feel ready for the game.

So I have always insisted on players performing short periods of static stretching to find the sweet spot between preparing the muscles and not fatiguing them.

If you found this blog post useful, don’t forget to check out similar articles below 

Reference List

Baechle & Earle (2008), Essentials of Strength Training and Conditioning.

Behm, G, D. And Chaouachi, A. (2011) ‘A review of the acute effects of static and dynamic stretching on performance’

Funk DC, Swank AM, Mikla BM, Fagan TA, Farr BK (2003), Impact of prior exercise on hamstring flexibility: a comparison of proprioceptive neuromuscular facilitation and static stretching

Gelen, E. (2010) ‘Acute Effects of Different Warm-up Methods on Sprint, Slalom Dribbling, and Penalty Kick Performance in Soccer Players’

Hindle KB, Whitcomb TJ, Briggs WO, Hong J. Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function

Sayers, L, A. Farley, S, R. Fuller, K, D. Jubenville, B Colby. and Caputo, L, J. (2008). ‘The Effect of Static Stretching on Phases of Sprint Performance in Elite Soccer Players’