PNF stands for ‘proprioceptive neuromuscular facilitation.  PNF is an advanced form of flexibility training that involves both the contracting and stretching of themuscle group being targeted. PNF stretching is one of the most beneficial forms of stretching for improving flexibility and increasing ROM. PNF stretching increasing muscle flexibility as well as muscular strength together. PNF stretching is more effective than the static stretching methods for increasing ROM. Certain precautions needed to be taken when performing PNF stretching, as they can put added stress on a targeted muscle group which can increase the risk of soft tissue injury. One such precaution is to aim for a stretch intensity and contraction force of no more than five to six out of ten. And always do warm-up before any stretching activity. So you should visit a highly trained physiotherapist who practices PNF stretching for a very longtime, and for that, you can visit Elite Physiotherapy and Sports Injury Centre. If you want to try PNF stretching, then to begin the muscle group to be stretched in positioned so that the muscles are stretching under tension, next to the individual contracts the stretched muscle group for five to six seconds while a partner (physiotherapist, trainer, or assistant) or immovable object (resistance band, etc.) apply sufficient resistance to inhibit movement (the effort of contraction should be relevant to the level of conditioning and the muscle group you’re targeting). Then the contracted muscle group is then relaxed and the controlled stretch is applied for about 20 to 30 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 to 4 times. There are some benefits of the PNF stretching technique such as it can be used to enhance muscle strength and endurance, balance andposture, as well as stability and mobility by adding resistance duringeccentric, concentric, and isometric muscle contraction. The neuromuscular system is enhanced during PNF stretching, thus improving joint ROM and muscle flexibility. PNF stretching is used to improve functional performance, a coordinated pattern of movement, and to treat patients with both neuromuscularand musculoskeletal deficits. PNF stretching can be used for improving athletic performance, in polio patients, multiple sclerosis, post-stroke patient,post-surgery, post road traffic accidents, lower back pain, knee pain, etc.