Static-isometric-static stretching

Proprioceptive neuromuscular facilitation (PNF) stretching is a big, fat phrase that means a static stretch, followed by an isometric stretch, followed by a deeper static stretch. In fact, PNF isn’t really a type of stretch at all; it’s more properly a stretching technique. After comfortably holding a static stretch, your partner can add resistance to create an isometric stretch (see preceding section). The big payoff comes when the isometric stretch is released, and then after 10 to 15 seconds, your partner helps you move even deeper into the stretch than you were in the initial passive stretch. This addition is only made possible because of the concentrated stretch provided by the isometric stretch. But the end result is a more thorough stretch than you would ever have been able to achieve on your own. I don’t recommend PNF stretching (or isometric stretching for that matter) for children or anyone who may still be growing. Also, this type of stretch shouldn’t be performed on a given muscle group more than once a day, or ideally, once per 36-hour period.