There really is no traditional PNF. There are about a dozen different techniques that all full under the PNF umbrella. The most commonly used technique is the hold-contract-relax technique. This involves the joint being taken to its passive ROM limit and holding it for 8-20 seconds, followed by a contraction of the stretched muscle for 5-10 seconds, followed by another assisted stretch. Pretty much every static stretch can be modified to incorporate PNF techniques. The only problem is that they will almost always require a partner or at the very least a stretching aid (towel, rope, etc.).
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