Stretching is an integral a part of any exercise routine. Larger flexibility permits us to turn into extra proof against harm whereas gaining energy, however most individuals solely find out about two varieties 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 groups 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 improve 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, you might already be acquainted with this apply.
Whether or not you’re a novice or often have another person stretch you, right here’s what it’s worthwhile to find out 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 energetic stretching. The aim of the apply is to unlock higher ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Forties as a technique 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 groups,” explains Chris Gagliardi, scientific training content material supervisor for the American Council on Train. Most frequently, this stretching is completed with a educated companion.
Nevertheless, anybody who needs 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 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 numerous 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 groups/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 power supplied by the muscle being stretched, whereas oblique strategies use power supplied by muscle groups that oppose the one being stretched.
Direct strategies
Direct strategies are used for tight muscle groups 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.ok.a. push in opposition to a power with out transferring the muscle) for 5 to 10 seconds.
- After a short rest, you’ll discover that you may stretch the muscle a bit deeper.
For instance, should you have been to stretch your hamstring, you’d lie in your again and carry your leg up as excessive as it may well go whereas retaining it straight. Then, push in opposition to an opposing power — like a companion, strap, or wall — as should you have 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’s best to be capable to carry it larger than you probably did beforehand.
“This system works by what is named ‘post-isometric rest,’” Snideman explains, “which signifies 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 pressure, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of pressure.
You possibly can typically do direct PNF stretching with a companion or with props like a strap or a wall.
Oblique strategies
Oblique strategies use antagonist, or opposing, physique elements to stretch a good muscle. “This system could 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, somewhat than contracting that muscle, you isometrically contract different opposing muscle groups for 5 to 10 seconds, which, in flip, assist the tight muscle calm down and stretch.
For instance, should you have been to stretch your chest, you’d carry 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 companion or a wall behind you and contract the muscle groups in your shoulders and higher again to push in opposition to the power. 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 method, the muscle groups interact 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 companion, however it might be potential to stretch by yourself with props, relying on what muscle you’re focusing 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 such a 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 greatest 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, make sure to do some dynamic stretching after PNF stretching. In any other case, research present you could have much less vertical leap peak or energy throughout your exercise.
What Are the Advantages of PNF Stretching?
“PNF-type stretching typically produces a higher improve 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 elevate (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 think about PNF the “simplest stretching method” for rising vary of movement.
Precautions When Training PNF Stretching
To be protected, solely do PNF stretching with an expert, equivalent to a private coach or bodily therapist educated within the apply. Inform them about any accidents or strains, as contracting injured muscle groups or tendons might worsen issues, Snideman cautions.
This additionally applies should you’ve had latest surgical procedures, as stretching the affected muscle groups might impair restoration. As soon as the strategies, you could possibly do some PNF stretching by yourself.