Stretching is an integral a part of any exercise routine. Larger flexibility allows us to develop into extra proof against harm 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 rigidity and make muscle tissues extra pliable.
- Dynamic: Motion-based actions (e.g., trunk twists, excessive knees) to prime the physique for motion.
However there’s one other approach to improve flexibility and vary of movement referred to as PNF stretching. In case you’ve ever labored out with a private coach who stretched you post-workout or visited one of many stylish stretching studios, you might already be accustomed to this follow.
Whether or not you’re a novice or steadily have another person stretch you, right here’s what you might want to 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 energetic stretching. The purpose of the follow is to unlock higher ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Nineteen Forties as a approach to deal with sufferers with polio and a number of sclerosis and later started utilizing it for different circumstances. “PNF stretching is primarily utilized in rehabilitative and orthopedic settings to revive flexibility, energy, and coordination to injured muscle tissues,” explains Chris Gagliardi, scientific schooling 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 remedy 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 tissues/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 tissues that oppose the one being stretched.
Direct methods
Direct methods are used for tight muscle tissues that aren’t painful or harmful to stretch. A standard 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.okay.a. push towards a pressure with out transferring the muscle) for 5 to 10 seconds.
- After a short rest, 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 could actually go whereas protecting it straight. Then, push towards an opposing pressure — like a companion, strap, or wall — as in the event you had been going to decrease your leg again down, however be certain your leg doesn’t transfer. After contracting for as much as 10 seconds, calm down your leg, and you must have the ability to elevate it larger than you probably did beforehand.
“This method works by what known as ‘post-isometric rest,’” Snideman explains, “which implies that a muscle has a short interval of rest after isometric contraction.”
This rest 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 rigidity, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of rigidity.
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 good muscle. “This method may 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, somewhat than contracting that muscle, you isometrically contract different opposing muscle tissues 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 may with out ache. From that time, brace your arm towards a companion or a wall behind you and contract the muscle tissues in your shoulders and higher again to push towards 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 tissues interact 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 doable to stretch by yourself with props, relying on what muscle you’re focusing 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 any such stretching is used previous to exercise, it could actually 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, you’ll want to do some dynamic stretching after PNF stretching. In any other case, research present you could have much less vertical leap top or energy throughout your exercise.
What Are the Advantages of PNF Stretching?
“PNF-type stretching usually produces a higher improve in vary of movement extra shortly than passive or static approaches,” Snideman says.
In a research printed in Biology of Sport in 2016, researchers divided 40 school college students with tight hamstrings into 4 teams. Three days per 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 take into account PNF the “only stretching approach” for growing vary of movement.
Precautions When Training PNF Stretching
To be secure, solely do PNF stretching with an expert, similar to a private coach or bodily therapist educated within the follow. Inform them about any accidents or strains, as contracting injured muscle tissues or tendons could worsen issues, Snideman cautions.
This additionally applies in the event you’ve had latest surgical procedures, as stretching the affected muscle tissues could impair restoration. As soon as you already know the methods, you could possibly do some PNF stretching by yourself.
