Stretching is an integral a part of any exercise routine. Larger flexibility allows us to turn out to be extra proof against damage whereas gaining energy, however most individuals solely find out about two types 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 stress and make muscular tissues extra pliable.
- Dynamic: Motion-based actions (e.g., trunk twists, high knees) to prime the physique for motion.
However there’s one other approach to improve flexibility and vary of movement known 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 could already be acquainted with this follow.
Whether or not you’re a novice or steadily have another person stretch you, right here’s what you’ll 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 active stretching. The objective of the follow is to unlock higher ranges of movement and enhance flexibility.
Physical therapists developed PNF in the 1940s 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, energy, and coordination to injured muscular tissues,” explains Chris Gagliardi, scientific schooling content material supervisor for the American Council on Train. Most frequently, this stretching is completed with a educated associate.
Nevertheless, anybody who desires 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 reinforce 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 muscular 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 power offered by the muscle being stretched, whereas oblique strategies use power offered by muscular tissues that oppose the one being stretched.
Direct methods
Direct methods are used for tight muscular tissues 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.okay.a. push towards a power with out transferring the muscle) for 5 to 10 seconds.
- After a short leisure, you’ll discover you can stretch the muscle a bit deeper.
For instance, if you happen to have been to stretch your hamstring, you’d lie in your again and raise your leg up as excessive as it may well go whereas maintaining it straight. Then, push towards an opposing power — like a associate, strap, or wall — as if you happen to have been going to decrease your leg again down, however be certain your leg doesn’t transfer. After contracting for as much as 10 seconds, loosen up your leg, and you need to be capable to raise it larger than you probably did beforehand.
“This method works by what is known as ‘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 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 stress, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of stress.
You’ll be able to 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 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, slightly than contracting that muscle, you isometrically contract different opposing muscular tissues for 5 to 10 seconds, which, in flip, assist the tight muscle loosen up and stretch.
For instance, if you happen to have 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 towards a associate or a wall behind you and contract the muscular tissues in your shoulders and higher again to push towards the power. After contracting for as much as 10 seconds, loosen up your arm, and you could discover extra vary of movement within the preliminary chest stretch.
Throughout this system, the muscular tissues have interaction in reciprocal inhibition. Whereas one muscle is contracting, inhibitory alerts trigger the opposing muscle to loosen up.
Oblique PNF stretching is often carried out with a associate, however it might 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 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, you’ll want to do some dynamic stretching after PNF stretching. In any other case, research present you’ll have less vertical jump height or power during your workout.
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 study published in Biology of Sport in 2016, researchers divided 40 faculty 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 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 think about PNF the “most effective stretching technique” for increasing range of motion.
Precautions When Training PNF Stretching
To be protected, solely do PNF stretching with an expert, corresponding to a private coach or bodily therapist educated within the follow. Inform them about any accidents or strains, as contracting injured muscular tissues or tendons could worsen issues, Snideman cautions.
This additionally applies if you happen to’ve had current surgical procedures, as stretching the affected muscular tissues could impair restoration. As soon as you understand the methods, you might be able to do some PNF stretching by yourself.