Stretching is an integral a part of any exercise routine. Larger flexibility permits us to develop into extra immune to harm 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 tissue 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 enhance flexibility and vary of movement referred to as PNF stretching. In the event you’ve ever labored out with a private coach who stretched you post-workout or visited one of many stylish stretching studios, chances are you’ll already be aware of this follow.
Whether or not you’re a novice or often have another person stretch you, right here’s what you might want to learn 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 — much like lively stretching. The aim of the follow is to unlock better ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Forties as a approach 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 tissue,” explains Chris Gagliardi, scientific schooling content material supervisor for the American Council on Train. Most frequently, this stretching is finished with a skilled associate.
Nevertheless, anybody who needs to enhance mobility can profit from PNF methods. “It’s a therapy technique and philosophy that makes use of the ability 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 grasp 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 supplied by the muscle being stretched, whereas oblique strategies use pressure supplied 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 in opposition to a pressure with out shifting the muscle) for 5 to 10 seconds.
- After a quick rest, you’ll discover that you could 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 may well go whereas holding it straight. Then, push in opposition to an opposing pressure — like a associate, strap, or wall — as should 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, loosen up your leg, and it is best to have the ability to raise it increased 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 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 may typically do direct PNF stretching with a associate 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 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, relatively than contracting that muscle, you isometrically contract different opposing muscle tissue for 5 to 10 seconds, which, in flip, assist the tight muscle loosen up 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 may with out ache. From that time, brace your arm in opposition to a associate or a wall behind you and contract the muscle tissue in your shoulders and higher again to push in opposition to the pressure. After contracting for as much as 10 seconds, loosen up your arm, and chances are you’ll discover extra vary of movement within the preliminary chest stretch.
Throughout this system, the muscle tissue have interaction in reciprocal inhibition. Whereas one muscle is contracting, inhibitory alerts trigger the opposing muscle to loosen up.
Oblique PNF stretching is usually carried out with a associate, however it could be attainable to stretch by yourself with props, relying on what muscle you’re focusing on.
When Ought to I Do PNF Stretching?
“There is no such thing as 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 may well 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 skilled 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’ll have much less vertical leap peak or energy throughout your exercise.
What Are the Advantages of PNF Stretching?
“PNF-type stretching typically produces a better enhance in vary of movement extra rapidly than passive or static approaches,” Snideman says.
In a research revealed in Biology of Sport in 2016, researchers divided 40 school 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 elevate (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 protected, solely do PNF stretching with knowledgeable, reminiscent of a private coach or bodily therapist skilled within the follow. 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 recognize the methods, you could possibly do some PNF stretching by yourself.