Stretching is an integral a part of any exercise routine. Larger flexibility permits us to change into extra proof against damage whereas gaining power, however most individuals solely learn about two sorts of stretches:
- Static: Conventional stretching the place a muscle is held in an elongated place for as much as 30 seconds (assume toe-touches) to launch pressure and make muscle mass extra pliable.
- Dynamic: Motion-based actions (e.g., trunk twists, excessive knees) to prime the physique for motion.
However there’s one other solution to enhance flexibility and vary of movement referred to as PNF stretching. For those who’ve ever labored out with a private coach who stretched you post-workout or visited one of many fashionable stretching studios, you might already be aware of this follow.
Whether or not you’re a novice or regularly have another person stretch you, right here’s what that you must learn about PNF stretching.
What Is PNF Stretching?
Proprioceptive neuromuscular facilitation, or PNF stretching, entails stretching a muscle to its restrict after which contracting that muscle or a surrounding muscle to permit for a deeper stretch — much like lively stretching. The purpose of the follow is to unlock larger ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Forties as a solution 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, power, and coordination to injured muscle mass,” explains Chris Gagliardi, scientific schooling content material supervisor for the American Council on Train. Most frequently, this stretching is completed with a skilled accomplice.
Nonetheless, anybody who desires to enhance mobility can profit from PNF strategies. “It’s a remedy methodology and philosophy that makes use of the ability of the nervous system to reinforce 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 mass/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” strategies. Direct strategies use pressure offered by the muscle being stretched, whereas oblique strategies use pressure offered by muscle mass that oppose the one being stretched.
Direct strategies
Direct strategies are used for tight muscle mass that aren’t painful or harmful to stretch. A typical stretching methodology 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.okay.a. push in opposition to a pressure with out shifting the muscle) for 5 to 10 seconds.
- After a short leisure, you’ll discover which you could stretch the muscle a bit deeper.
For instance, in the event you had been to stretch your hamstring, you’d lie in your again and elevate your leg up as excessive as it might go whereas conserving it straight. Then, push in opposition to an opposing pressure — like a accomplice, strap, or wall — as in the event you had been going to decrease your leg again down, however be certain that your leg doesn’t transfer. After contracting for as much as 10 seconds, calm down your leg, and it is best to have the ability to elevate it larger than you probably did beforehand.
“This system works by what is named ‘post-isometric leisure,’” Snideman explains, “which implies that a muscle has a short interval of leisure after isometric contraction.”
This leisure is feasible due to a reflex referred to as autogenic inhibition. When the muscle contracts, sensory receptors referred to 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’ll be able to usually do direct PNF stretching with a accomplice or with props like a strap or a wall.
Oblique strategies
Oblique strategies use antagonist, or opposing, physique components to stretch a decent muscle. “This system may be higher when a muscle is weak or painful to contract,” Snideman says.
With oblique strategies:
- You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
- Then, reasonably than contracting that muscle, you isometrically contract different opposing muscle mass for 5 to 10 seconds, which, in flip, assist the tight muscle calm down and stretch.
For instance, in the event you had been to stretch your chest, you’d elevate 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 in opposition to a accomplice or a wall behind you and contract the muscle mass in your shoulders and higher again to push in opposition to the pressure. After contracting for as much as 10 seconds, calm down your arm, and you might discover extra vary of movement within the preliminary chest stretch.
Throughout this system, the muscle mass have interaction in reciprocal inhibition. Whereas one muscle is contracting, inhibitory alerts trigger the opposing muscle to calm down.
Oblique PNF stretching is often carried out with a accomplice, however it could be potential to stretch by yourself with props, relying on what muscle you’re concentrating on.
When Ought to I Do PNF Stretching?
“There isn’t a consensus on when it’s best to make use of PNF stretching,” Snideman says. “But when this sort of stretching is used previous to exercise, it might assist somebody obtain the vary of movement they want for no matter exercise they’re about to partake in.”
It’s greatest to heat up earlier than doing PNF stretching, as flexibility is most successfully skilled when the muscle is heat, Gagliardi provides.
Additionally, earlier than train, you should definitely do some dynamic stretching after PNF stretching. In any other case, research present you will have much less vertical soar peak 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 rapidly 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) approach (one other approach 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 think about PNF the “best stretching approach” for growing vary of movement.
Precautions When Practising PNF Stretching
To be protected, solely do PNF stretching with an expert, reminiscent of a private coach or bodily therapist skilled within the follow. Inform them about any accidents or strains, as contracting injured muscle mass or tendons could worsen issues, Snideman cautions.
This additionally applies in the event you’ve had latest surgical procedures, as stretching the affected muscle mass could impair restoration. As soon as you already know the strategies, you might be able to do some PNF stretching by yourself.
