PNF (Contract-Relax) Stretching
Proprioceptive Neuromuscular Facilitation (PNF)—often called “contract relax” is a therapist-guided stretching method that uses brief, gentle muscle contractions followed by assisted stretching. The result: noticeable gains in range of motion, less muscle guarding, and smoother movement.
At Physiopros Performance Rehab in Parsippany, NJ, our physical therapists use PNF to help you move better—whether you’re returning from injury, training for sport, or just want to feel looser day to day.
Benefits You’ll Notice
Increased flexibility & range of motion
Less muscle tension & guarding
Better movement mechanics & posture
Improved performance for lifts, running, and sport
Great carryover when paired with strength and mobility work
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How PNF Works
We place the target muscle at a comfortable end range, then guide you through short, sub-max contractions (about 10–30% effort) and a relaxed exhale into a deeper stretch. Common PNF styles we use:
Contract–Relax (CR): Light contraction → relax → deeper stretch
Hold–Relax (HR): Isometric hold at end range → relax → deeper stretch
Contract–Relax–Antagonist Contract (CRAC): Contract the tight muscle, then gently activate the opposing muscle to “lock in” new range
Each cycle lasts ~20–60 seconds and is repeated a few times for safe, efficient improvements.
Who It Helps
PNF is ideal for:
Athletes needing reliable mobility gains
Office workers with tight hips, hamstrings, or pecs
Post-rehab clients rebuilding pain-free range
Lifters who feel “stuck” at depth or overhead
Common areas we treat: hamstrings, hip flexors, calves, quads, adductors, glutes, lats, pecs, rotator cuff, and neck/upper-trap.
What to Expect at Physiopros
Assessment: We test your movement to find the true restriction.
PNF Application: Guided contractions and assisted stretches with precise cueing and breathing.
Reinforce: We follow with mobility drills and strength in the new range so results last.
Progress: Your plan evolves each visit—always one-on-one with a licensed PT.
Sessions are comfortable, collaborative, and adapted to your sport or daily demands.
Why Choose Physiopros
One-on-one care with a licensed physical therapist every visit
Performance-driven plans that blend PNF with manual therapy and strength training.
Clear goals & measurable progress you can feel in training and life
Convenient Parsippany, NJ location with flexible scheduling
Ready to Move Better?
Unlock new range, safely and fast, with PNF (Contract–Relax) Stretching at Physiopros. Schedule your appointment today and start feeling the difference.
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