PNF method
About PNF methods
At the stretched position the client pushes gently while the trainer holds still. After relaxing, the range is increased.
In the 3D, orange arrows show where the client pushes or moves and blue arrows show where the trainer resists. PNF method names are defined differently across sources; here they are distinguished by the 3D movement. While the client pushes back, the working muscles are shown in orange. The push can be gentle. Reports describe contractions of 3–10 seconds (6 seconds is often recommended); ACSM guidance suggests a 3–6 second contraction at 20–75% effort followed by a 10–30 second assisted stretch. The 3D timing is not a prescription.
Step 1 of 5Breathe easily Move to the stretch
Lower the forearm towards the head and stop where the client feels a light, pain-free stretch.
Keep the stretch gentle and stop if you feel pain or numbness. Playback time is for comparing movements, not a prescribed holding time.
