Which stretching technique involves taking the affected muscle to resistance, performing a submaximal contraction of the stretched muscle away from the barrier for 5–10 seconds with an inhale, followed by relaxation and a gentle stretch to a new barrier?

• A. Active Isolated Stretching
• B. Post Isometric Relaxation (PIR)
• C. CRAC
• D. Post Facilitation Stretch

Answer: (B)

Post Isometric Relaxation relies on a brief isometric contraction of the muscle being stretched to reset its length and allow a greater stretch afterward. The muscle is taken to the end of its range (the barrier), then the person gently contracts that same muscle against resistance in a direction away from the barrier for about 5–10 seconds, often coordinating a breath in during the effort. When the contraction stops, the muscle is relaxed and the clinician passively stretches it to a new, farther barrier. This sequence leverages the Golgi tendon organ reflex: the isometric contraction sensitizes inhibitory mechanisms that reduce muscle tension, so the subsequent relaxation allows a longer, easier stretch.

Breathing is part of the technique in practice, typically with an inhale during the contraction, but the essential idea is the isometric hold followed by a deeper stretch. This approach centers on the muscle being stretched itself, rather than contracting the opposite muscle or using other facilitation strategies, which distinguishes it from other stretching methods.