Stretching is an integral a part of any exercise routine. Better flexibility allows us to develop into extra proof against damage whereas gaining energy, however most individuals solely find out about two sorts of stretches:
- Static: Conventional stretching the place a muscle is held in an elongated place for as much as 30 seconds (suppose toe-touches) to launch pressure and make muscle tissue extra pliable.
- Dynamic: Motion-based actions (e.g., trunk twists, excessive knees) to prime the physique for motion.
However there’s one other technique to enhance flexibility and vary of movement known as PNF stretching. Should you’ve ever labored out with a private coach who stretched you post-workout or visited one of many stylish stretching studios, it’s possible you’ll already be acquainted with this observe.
Whether or not you’re a novice or steadily have another person stretch you, right here’s what you could find out about PNF stretching.
What Is PNF Stretching?
Proprioceptive neuromuscular facilitation, or PNF stretching, includes stretching a muscle to its restrict after which contracting that muscle or a surrounding muscle to permit for a deeper stretch — just like lively stretching. The aim of the observe is to unlock larger ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Nineteen Forties as a technique to deal with sufferers with polio and a number of sclerosis and later started utilizing it for different situations. “PNF stretching is primarily utilized in rehabilitative and orthopedic settings to revive flexibility, energy, and coordination to injured muscle tissue,” explains Chris Gagliardi, scientific training content material supervisor for the American Council on Train. Most frequently, this stretching is finished with a educated companion.
Nonetheless, anybody who needs to enhance mobility can profit from PNF methods. “It’s a therapy technique and philosophy that makes use of the facility of the nervous system to boost motion,” says private coach and bodily therapist Keats Snideman, PT, DPT, COMT, CSCS, LMT.
He explains that breaking down the acronym helps to know the way it works:
- Proprioceptive: Referring to the various sensory receptors that relay details about the motion and place of the physique again to the central nervous system.
- Neuromuscular: The connection between the nerves and the muscle tissue/tendons that they provide.
- Facilitation: To make an motion or course of simpler.
How Does PNF Stretching Work?
Snideman splits PNF ideas into “direct” and “oblique” methods. Direct strategies use pressure offered by the muscle being stretched, whereas oblique strategies use pressure offered by muscle tissue that oppose the one being stretched.
Direct methods
Direct methods are used for tight muscle tissue that aren’t painful or harmful to stretch. A typical stretching technique is contract-relax (CR):
- You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
- Then from that place, isometrically contract the muscle (a.ok.a. push towards a pressure with out transferring the muscle) for 5 to 10 seconds.
- After a quick rest, you’ll discover you can stretch the muscle a bit deeper.
For instance, should you had been to stretch your hamstring, you’d lie in your again and raise your leg up as excessive as it could go whereas preserving it straight. Then, push towards an opposing pressure — like a companion, strap, or wall — as should you had been going to decrease your leg again down, however make certain your leg doesn’t transfer. After contracting for as much as 10 seconds, calm down your leg, and it is best to be capable to raise it greater than you probably did beforehand.
“This method works by what is known as ‘post-isometric rest,’” Snideman explains, “which implies that a muscle has a quick interval of rest after isometric contraction.”
This rest is feasible due to a reflex known as autogenic inhibition. When the muscle contracts, sensory receptors known as golgi tendon organs ship an inhibitory sign that directs the muscle to launch pressure, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of pressure.
You possibly can usually do direct PNF stretching with a companion or with props like a strap or a wall.
Oblique methods
Oblique methods use antagonist, or opposing, physique elements to stretch a decent muscle. “This method could be higher when a muscle is weak or painful to contract,” Snideman says.
With oblique methods:
- You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
- Then, quite than contracting that muscle, you isometrically contract different opposing muscle tissue for 5 to 10 seconds, which, in flip, assist the tight muscle calm down and stretch.
For instance, should you had been to stretch your chest, you’d raise your arm up in order that it’s parallel to the bottom and stretch it as far again behind as you possibly can with out ache. From that time, brace your arm towards a companion or a wall behind you and contract the muscle tissue in your shoulders and higher again to push towards the pressure. After contracting for as much as 10 seconds, calm down your arm, and it’s possible you’ll discover extra vary of movement within the preliminary chest stretch.
Throughout this method, the muscle tissue have interaction in reciprocal inhibition. Whereas one muscle is contracting, inhibitory alerts trigger the opposing muscle to calm down.
Oblique PNF stretching is usually carried out with a companion, however it could be attainable to stretch by yourself with props, relying on what muscle you’re concentrating on.
When Ought to I Do PNF Stretching?
“There isn’t any consensus on when it’s best to make use of PNF stretching,” Snideman says. “But when one of these stretching is used previous to exercise, it could assist somebody obtain the vary of movement they want for no matter exercise they’re about to partake in.”
It’s finest to heat up earlier than doing PNF stretching, as flexibility is most successfully educated when the muscle is heat, Gagliardi provides.
Additionally, earlier than train, remember to do some dynamic stretching after PNF stretching. In any other case, research present you will have much less vertical bounce top or energy throughout your exercise.
What Are the Advantages of PNF Stretching?
“PNF-type stretching usually produces a larger enhance in vary of movement extra shortly than passive or static approaches,” Snideman says.
In a examine printed in Biology of Sport in 2016, researchers divided 40 faculty college students with tight hamstrings into 4 teams. Three days every week for 4 weeks, college students carried out:
- Typical static stretching
- PNF stretching
- Mulligan traction straight leg increase (TSLR) method (one other method that will increase hamstring flexibility)
- No stretching
PNF stretching and Mulligan TSLR each elevated hamstring vary of movement greater than static stretching did. Some even contemplate PNF the “best stretching method” for rising vary of movement.
Precautions When Practising PNF Stretching
To be protected, solely do PNF stretching with knowledgeable, corresponding to a private coach or bodily therapist educated within the observe. Inform them about any accidents or strains, as contracting injured muscle tissue or tendons could worsen issues, Snideman cautions.
This additionally applies should you’ve had current surgical procedures, as stretching the affected muscle tissue could impair restoration. As soon as you already know the methods, you might be able to do some PNF stretching by yourself.
