PNF Stretching: Don't Waste Your Time With Anything Else (Instant Results)

Proprioceptive Neuromuscular Facilitation (PNF) is by far the best way to stretch out tight muscles. The days of passively holding a stretch and hoping to see change are thankfully behind us as it's replaced with a model that makes genuine immediate change. Here's how to incorporate PNF stretching into your current (or future) stretching routine!
- Grant
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Your Wellness Nerd offers a new perspective on pain, injury, and improving your quality of life based on the work of one really passionate Physical Therapist. Grant is a HUGE nerd about optimizing human function and performance and hopes to provide the "a ha!" moment you didn't realize you were looking for.
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#pnf #pnfstretching #beststretches

[@YourWellnessNerd]

Have you tried PNF stretching before? If so let me know how its gone! As always, please consider subscribing!

[@brookebenjamin7723]

I first learned about this in massage school and then college back in 1997. I have found more so recently how magical it is. I have been able to get clients out of pain it’s amazing

[@YourWellnessNerd]

I hear you Brooke! It's amazing that it's not more widely used! Appreciate your support!

[@daveflood3205]

OMG. Why is this not common knowledge?! Amazing. Thankyou

[@YourWellnessNerd]

It should be! Hope it’s been helpful!

[@judithpierre3925]

Thank you! I subbed. ❤❤❤

[@YourWellnessNerd]

Welcome aboard Judith! Glad to hear it may have resonated with you!

[@jacqueline5625]

Very helpful video! I first learned about PNF stretching last week when I was getting a massage by an RMT student. They explained what they were doing, and used the technique on my serratus muscle. I went looking for ways to do PNF on myself as I have many tight areas in my shoulders, back, and hips. I tried the hamstring trick of bending my knee slightly because I totally got that "behind the knee tightness". This really worked to help stretch my hamstrings. Thank you for this video!

[@YourWellnessNerd]

Awesome Jacqueline, glad it was helpful!

[@barb987]

Any tips you found on doing PNF on yourself? Need this also.

[@brookebenjamin7723]

Thank you

[@jujuju111111]

Amazing explanation!! 👏🏽👏🏽👏🏽👏🏽👏🏽

[@YourWellnessNerd]

Glad it resonated!

[@wonderingwonderer3747]

Awesome stuff can feel it in my right away!!! still waiting on the peroneal clicking in the ankles vid great stuff none the less!!!

[@YourWellnessNerd]

Keep an eye out towards the start of next week for that video!

[@wonderingwonderer3747]

@@YourWellnessNerd Awesome!!!

[@ItsaStringThing]

I think you forgot to add the little picture link to the video near the end

[@TheGggnome]

So basically the White Coated Clipboard Huggers have changed the name of Mr Feldenkrais' Pandiculation!

[@dugla]

This is fascinating. I did the wrist stretch and it work. I am currently doing physio for a tight ITB. Which has lead to discovery of hip/glute strength imbalance. I am doing stuff that work but do you have any PNF magic for the hip/ITB/glute area. Awesome stuff. Thanks so much 👍

[@YourWellnessNerd]

Glad it resonated. Hope things have been good since you posted your comment!

[@bizsr7665]

Are you familiar with hEDS and whether or not this might be a safe stretching technique for someone with hEDS? Static stretching is entirely ineffective because I tend to stretch ligaments and tendons rather than muscles. But I deal with tons of trigger points in my fascia because of the hEDS. So far, I can use massage and target trigger points with balls. It would be nice to have another tool in my toolbox for controlling this. For what it is worth, I struggled with Active Isolated Stretching, which seems to be a little different.

[@YourWellnessNerd]

Hey mate! It really depends. I can't comment on your specific case, but in general finding a good stretch with a static stretch then adding the PNF component should in theory be safe for someone with EDS. Obviously I'd recommend speaking about it with someone in person so they can give you the most accurate and appropriate advice. Strength is also important to help keep things functioning well!

[@ailishpower5167]

Hi, I’m feeling it behind the knees when I do deep hamstring stretches as you said. Do you have a video on how to prevent this?

[@YourWellnessNerd]

There are a few hamstring and sciatic nerve related videos that might help!

[@MegInWhispers]

Hi Grant, are you familiar with the work of Curable Health, Dan Buglio, Alan Gordon, and Nicole Sachs?

[@YourWellnessNerd]

Im not sure Ive heard of them by name unfortunately. Are they heavy on the PNF?

[@MegInWhispers]

@@YourWellnessNerd - No, they're experts / free resources in chronic pain, but it's been termed neuroplastic pain, or perceived danger pain. Pain or other sensations which are persistent for more the 3 to 6 months with no tissue damage. Modern pain / brain science in the past few years has expanded our understanding of this condition and there's a lot more info out there about it now, and I just wanted to share aboutnit and encourage you to look into it. since you're a PT and probably working with people with the condition. My favorite resource for professionals is The Way Out: The Revolutionary, Scientifically Proven Approach to Heal Chronic Pain by Alan Gordon & Alon Ziv. Alan Gordon helped conduct a study on back pain a few years ago in Boulder, CO and it established that most persistent pain, tightness, sensations, etc is rooted in neural pathways and conditioned responses -- similar to what you were saying in this video, but more in depth. It's an excellent resource that I recommended to my PT's in the past and just wanted to spread the word! If you don't want to buy the book, please at least consider exploring the free IG page of @curablehealth and free youtube videos of Dan Buglio of Pain Free You. It's ground breaking info and a big paradigm shift in the way pain and similar sensations are treated. As someone who has neuroplastic pain myself, I definitely love PNF stretching and strength training, BUT, understanding and becoming educated about the root cause of the condition helped my recovery massively because it helped me break the cycle of fear.

[@MegInWhispers]

i love PNF stretching

[@YourWellnessNerd]

🤓