What is PNF Stretching? This technique, also known as proprioceptive neuromuscular facilitation, is commonly used for exercise and injury prevention. Whether you’ve heard of it or not, you’ve probably seen it before.
First, the effect of stretching on the body (opens in new tab)Simply put, stretching relaxes, strengthens and lengthens muscles to improve range of motion and reduce the chance of injury. Static (non-moving) stretches are beneficial post-workout to aid recovery, but can also be incorporated into a warm-up.
There are many ways to stretch, but the PNF stretch is said to be the more advanced method preferred by athletes for a deeper stretch. No matter how you choose to exercise, PNF stretching can improve performance and aid recovery.
We spoke to an expert to find out more.Discover the many benefits of stretching (opens in new tab) For your body and the best yoga mat (opens in new tab) Run them or read on to learn more about PNF stretching.
What is PNF Stretch?
Dr. Rami Hashish
Rami Hashish received her PhD in Biomechanics from the University of Southern California in 2014. He then worked as a clinical instructor in physical therapy for several years before he founded the National Institute of Biomechanics.
According to Rami Hashish (opens in new tab) (PhD, DPT) Body Performance and Injury Expert Contract Relaxation is arguably the most common PNF stretching technique, promoting deeper stretches and improving range of motion.
“In this method of stretching, a passive stretch is applied to a muscle or muscle group, followed by an active contraction by the muscle being stretched,” explains Hashish. “This puts a little short-term fatigue on the muscles. Afterwards, the muscles relax, assisting deeper stretches.”
Hashish explains that consistent PNF stretching increases range of motion and overall flexibility, leading to better muscle and sport performance.And studies like this one published in the Journal of Human Kinetics (opens in new tab),I accept.
Noom Certified Clinical Exercise Physiologist and Coach, Hope Choplin, adds that PNF was originally developed in the late 1940s for people with neurological disorders before being adapted for musculoskeletal disorders. “Now it’s commonly used by therapists, athletes, and dancers,” she says.
Hope Choplin
“As an ACSM-certified clinical exercise physiologist, I resonate with the saying ‘exercise is medicine’ and have spent time working on both sides of the wellness spectrum. I am 10 in the creation and implementation of a clinical group exercise program for people with heart and peripheral artery disease to build meaningful health and wellness goals using cognitive behavioral therapy and motivational interviewing. Additionally, I have expertise in personal training with post-stroke and TBI (traumatic brain injury) individuals. Providing interventions prior to an event is a long-awaited shift in the wellness continuum.As a health coach, I love making an impact during this critical time for many. “
What are the 3 types of PNF stretches?
According to the International Journal of Sports Physical Therapy (opens in new tab), PNF stretching falls into three categories. But before we delve into them, let’s take a quick look at the most common stretching methods.
- Static stretch: It involves keeping the muscles in tension without movement, with or without a prop or partner. passive Stretching requires a support for added resistance, such as a wall or resistance band.
- Dynamic stretch: This sport-specific warm-up stretch includes: Active When ballistics stretch. Active Like a leg swing, move the limb through its range of motion. ballistics Stretching involves quick “bouncing” movements (like a bouncing toe touch) at the end of the range of motion, but is no longer recommended as a stretching technique.
PNF sits down pre-contraction stretch A passive stretch in which a prop or partner repeatedly contracts and relaxes a muscle to its limit.
PNF is believed to trigger the reverse tonic reflex. Essentially, this tells your muscles to relax before they get hurt.Think of it as a protective chat between your brain and your muscles.Strangely, studies like this study (opens in new tab) Above—says it’s still a working theory.
In any case, PNF can be divided into three types. contract relax, hold relaxWhen Contract Relaxed Agonist Contract (CRAC) — broken down below.
Additional Benefits of PNF Stretch
We’ve already discussed benefits like increased range of motion and flexibility, but PNF can also help strengthen muscle groups and improve performance.
“Strength gains are not generally considered in stretching,” says Choplin. (opens in new tab) Performing a PNF stretching routine prior to exercise for 2 months (twice a week for 8 weeks) has been shown to double the effects of exercises such as jogging, vertical jump and pitch distance. “
Certified physical therapist Ben Lombard, who specializes in treating sports injuries, agrees it’s a useful technique.
“It works on the principle of gently holding sustained contractions of muscles that are being gently stretched,” he explains. It stimulates the body and helps muscles relax.”
However, Lombard recommends using it as part of a series of treatments rather than alone and in combination with dynamic stretching and targeted muscle strengthening for best results. This is because the technique is not very dynamic when performed alone.
Ben Lombard
Ben Lombard is a licensed physiotherapist working in London. He specializes in sports injuries but in the last few years has broadened his horizons to become a specialist consultant in postural rehabilitation and scoliosis treatment.
How does PNF do?
I repeat what you need to do carefully with people and props, such as your best resistance band or a friend, to get the full benefits of PNF stretching. Hashish agrees that implementing it into a regular stretching and exercise routine can maximize results.
hold relax
” hold relax Techniques involve stretching the target muscle and then holding for a few seconds,” explains Hashish. “The muscle then performs an isometric contraction that contracts without moving. After relaxing the contraction, you can repeat the passive stretch more deeply.”
For example, if your trainer is helping you stretch your hamstrings while you’re lying on your back, passively stretch and straighten your leg until you feel resistance. After holding a passive stretch, push against the trainer’s resistance to contract your hamstrings. The trainer applies enough resistance to prevent active movement of the foot. After this contraction, you can relax and the trainer will deepen your passive hamstring stretch.
contract relax
” contract relax This method is almost the same as hold relax, but the muscles contract during movement,” Hashish adds. “For example, contracting your hamstrings brings the back of your knees closer to the ground against the resistance of the trainer. As the trainer stretches you into a deeper position, you relax.
contract relax contract
contract relax contract Contract – Similar to Relax, but after loosening the contraction, the opposite muscle group contracts while the trainer helps deepen the stretch.
In other words, after pushing the back of the knee closer to the ground against the resistance of the trainer, the still straight knee is brought closer to the chest while the trainer helps deepen the stretch. Reverse.
I don’t know how to stretch my hamstrings (opens in new tab)Make sure you learn some basic stretching techniques first, such as how to stretch your hips.? (opens in new tab)that too.
What are the drawbacks of PNF Stretch?
Hashish warns that doing PNF stretching before exercise can impair performance. According to a study in the Journal of Human Kinetics, this can reduce muscle performance in plyometrics, sprinting, weightlifting, and high-intensity training that requires maximal muscle effort.
However, when performed after exercise (or without exercise), it was shown to significantly improve performance when performed at least twice a week, with effects lasting for about 90 minutes after stretching.
Use this method with caution, especially if you are new to PNF as an exercise or technique. Choplin says that PNF stretching hasn’t consistently been shown to be better than “regular” stretching, and that you need a partner who knows how to do it.
She advises some simple ways to reduce risk.
- Do not start a PNF stretching routine without being shown proper procedure by a professional trainer.
- Children and teens should not attempt PNF stretching because their bones have not finished growing. They are also often more flexible than adults, which can put them at a higher risk of damage to connective tissue and tendons.
- More advanced PNF stretching techniques should only be used by professional dancers or athletes.
“PNF stretching is used especially by high exercisers, athletes, dancers, or in the therapy field, but it may not be a practical stretching method for everyone,” adds Choplin.
“PNF stretching can be very difficult without a skilled partner. We can be confident that we will benefit from improvements in
It is also recommended to stretch your back and lower body, avoiding unstable joints such as your shoulders.
