1. Lloyd Dean
Proprioceptive Neuromuscular Facilitation

2. Proprioceptive Neuromuscular Facilitation
Commonly known as PNF
Flexibility training
A process that tricks the brain to increase range of movement at a joint
3. How does PNF work?
Muscle spindles
Golgi Tendon also in tendon
Both have mechanisms that communicate with brain when muscle may at risk
Response is a reflex action of the antagonist muscle in order to prevent an increase range of movement
This process is known as reciprocal inhibition
Doctors test this by tapping the tendon in the knee!
4. Techniques of PNF
PNF training looks to manipulate the sensory mechanisms in the muscle by allowing them to think the muscle is not in danger
Over a sustained period of time this cause an increase in range of movement at a joint
Partner, or passive, stretches are commonly used
5. How to perform PNF
Partner extends the limb until the muscle is stretched and tension is felt
Individual then contracts the stretched muscle for 5 - 10 seconds with resistance from partner (Isometric contraction)
Muscle is relaxed, then immediately and pushed past its normal range of movement for about 20 to 30 seconds.
6. Guidelines
Allow 30 seconds recovery before Sets
2 5 sets are appropriate, per muscle group, per session
Leave 48 hours between PNF sessions
Not recommended for under 18s
Thorough warm up should take place prior to session
PNF not to be complete before, or morning of, session