Principles of P&F

The C-R approach

The core of Posture & Flexibility is the Contract-Relax approach (C-R) based on the method called Proprioceptive Neuromuscular Facilitation (PNF).

The C-R approach has three stages:

• taking a limb into a stretch position and holding it there for 20 seconds or so (larger muscles are held for longer)

• gently pushing or pulling back against a suitable resistance using the muscle in which the stretch is felt

• on a deliberate breath out, re-stretching and holding that final position for 30 seconds or so (longer for larger muscles)

The C-R approach ensures that a deeper and longer-lasting stretch is attained, making P&F far more effective than simply stretching and holding a position.

Other key elements

Adding to the core principle of C-R, P&F evolved with input from Yoga, Pilates, dance, gymnastics and traditional Japanese exercise forms, as well as its own innovations:

• Using knowledge of anatomy to design many new stretches

• Incorporating results from work with athletes

• Adding partner poses to increase ease and effectiveness

• Adding partial poses to increase awareness of restrictions in the chain of muscles involved in a stretch

Safety and effectiveness

• Safety: all P&F exercises have been subjected to a huge amount of testing by our teachers, therapists and students. Of the 100 standard exercise forms we use, we have probably rejected a similar number for failing this criterion.

• Effectiveness: all potential P&F exercises are weighed against the criterion of efficiency. If two exercises are equally safe, the more effective one is selected.

How P&F evolves

We have more than 20 teachers and advanced students who meet every Tuesday evening at the ANU Sports and Recreation Association. Every new idea is tested and evaluated by the group. Successful exercises are then taught in ANU classes the following week and feedback from students is incorporated.

Outside P&F, our many teachers, therapists, and students work and study in different stretching environments and we strongly encourage their input. P&F is committed to using any techniques that contribute to the goal of achieving flexibility, safely and effectively. As a result, P&F is constantly evolving with input from many different influences.

For details of the principles of P&F, read Overcome neck & back pain or Stretching & Flexibility.