Pnf Stretching vs Static Stretching – The Truth Behind Most Popular Stretching Techniques

Although PNF stretching is more popular than static stretching today, the question remains whether PNF stretching is truly more effective than static stretching?

In this article, I will show you what science has been able to prove and how they have come to their conclusions when it comes to PNF Stretching vs Static Stretching.

Difference Between Static and PNF Stretching

Static stretching refers to the act of holding the body in a specific position for a certain amount of time (e.g., 30 seconds) to stretch muscles and joints.

PNF stretching, on the other hand, refers to stretching exercises that combine muscle activation and stretching to increase range of motion and reduce muscle tension.

Both techniques have the goal to increase muscle and joint flexibility, but they are performed in different ways.

The Science Behind PNF and Static Stretching

Here are 5 relevant studies that have attempted to answer the question: Is PNF stretching more effective than static stretching?

Study 1: Comparison of effects of static, PNF and Mulligan stretching on hip flexion range of motion

Type of Study: Randomized control trial

*Randomized control trial refers to a type of scientific experiment in which two or several groups are used. One group (the treatment group) receives a specific intervention, while the other group/s receives no treatments or placebo.

A group of students with bilateral hamstring tightness participated in this study. They were allocated to one of 4 groups:

1. Static stretching (ten repetitions for 30s)
2. Self-PNF stretching (contract for 10s and relax for 10s)
3. Mulligan traction straight leg raise technique (three repetitions)
4. No treatments

Stretching was performed once a day, three days per week for four weeks. With a passive SLR (straight leg raise) test, the hip flexion range of motion was measured.

Results: All intervention groups have shown a significant increase in hip flexion ROM. PNF stretching and the Mulligan TSLR technique have demonstrated a significant increase compared to static stretching, which means that PNF is more effective than static stretching, according to this study.

Study 2: Effects on hamstring muscle extensibility, muscle activity, and balance of different stretching techniques

Type of Study: Randomized control trial

A group of 48 males was involved in this study. All participants had a reduced hamstring extensibility of 20 degrees. They were allocated to one of three groups:

1. Static stretching (one repetition for 30s)
2. PNF hold-relax group (isometric contraction for 6s)
3. No treatments

Stretching techniques for hamstrings were applied once, in a supine starting position with pelvic stabilized. Active knee extension angle, static maximal muscle activation and static balance were measured.

Results: First and second groups had a significant increase in range of motion, but with no difference between PNF and static stretching. The maximal voluntary isometric contraction was significantly increased in group with static stretching.

Study 3: Acute changes in hamstring flexibility: PNF versus static stretch in senior athletes

Type of Study: Randomized control trial

97 seniors were allocated to one of the three groups.

1. Contract-relax PNF stretching (two repetitions of 10s stretching and 6s hip extension contraction)
2. Static stretching (one repetition of 32s)
3. No treatments

Using a goniometer, knee extension range of motion was measured on a treatment table. Hip flexion of 90-100 degrees ensured hamstring tightness and then, knee extension until mild discomfort is measured within all participants.

Results: Even though PNF and static stretching showed an increase in range of motion, no difference between those two stretching techniques was found.

Study 4: Impact of prior exercise on hamstring flexibility: a comparison of proprioceptive neuromuscular facilitation and static stretching

Type of Study: Randomized control trial

40 college athletes from baseball, hockey and rowing participated in this study. They were allocated to one of the two groups:

1. PNF (5 minutes)
2. Static stretching (5 minutes)

Two variables were added: 5 minutes of stretching without exercises or 5 minutes of stretching after a 60-minute conditioning program. The testing period was seven days.

With hips in 90-degree flexion, the hamstring mobility was tested after one week.

Results: The flexibility of hamstrings were increased after both PNF and static stretching, but again, without any significant differences between pnf and static stretching.

Study 5: Immediate effects of quantified hamstring stretching: hold-relax proprioceptive neuromuscular facilitation versus static stretching

Type of Study: Randomized control trial

30 participants, were randomly assigned to two groups:

1. Static Stretching (two repetitions of 30s)
2. PNF Hold-Relax (four repetitions of 10s muscle contraction and passive stretch)

The non-focused leg was used as a control for interventions. Participants warmed up for 5 minutes before stretching. Using a digital inclinometer, active knee extension were measured.

Results: Both pnf and static stretching lead to a significant increase In knee extension, compared to the control “group”, but no evidence suggests that PNF stretching is more efficient than static stretching.

Final Word

PNF stretching is becoming increasingly popular and is slowly replacing traditional static stretching. Although there are only a few studies that truly confirm the superiority of PNF stretching over static stretching, we need to be patient and wait for new, more detailed studies.

These new studies can answer the question: PNF stretching vs Static stretching, which is more effective?

In any case, I will strive to update this article with the latest information so that you have access to the most recent and accurate information. If you want to learn more about stretching in general, how to create a stretching routine, and which exercises to choose, order my book on stretching – Secrets of Stretching.