PNF+Stretching+Proprioceptive+Neuromuscular+Facilitation PNF allows the muscle to be stretched to a greater degree by increasing the proprioceptor signals through a 5- to 10-second voluntary muscle contraction followed by a 5- to 10-second voluntary muscle relaxation. With the hold-relax PNF method, the muscle is placed into a static stretch. The athlete is instructed to hold and contract the muscle against resistance from a partner for 10 seconds. The athlete is then instructed to relax, and the partner slowly moves the muscle to a new static position. The technique is repeated two to three times.