Stretching is an integral a part of any exercise routine. Better flexibility permits us to change into extra proof against damage whereas gaining energy, however most individuals solely learn about two types 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 stress and make muscle mass extra pliable.
- Dynamic: Motion-based actions (e.g., trunk twists, high knees) to prime the physique for motion.
However there’s one other technique to enhance 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 fashionable stretching studios, it’s possible you’ll already be accustomed to this apply.
Whether or not you’re a novice or ceaselessly have another person stretch you, right here’s what you 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 active stretching. The purpose of the apply is to unlock larger ranges of movement and enhance flexibility.
Physical therapists developed PNF in the 1940s 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 mass,” explains Chris Gagliardi, scientific training content material supervisor for the American Council on Train. Most frequently, this stretching is completed with a skilled associate.
Nonetheless, anybody who desires to enhance mobility can profit from PNF methods. “It’s a therapy 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 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” methods. Direct strategies use pressure supplied by the muscle being stretched, whereas oblique strategies use pressure supplied by muscle mass that oppose the one being stretched.
Direct methods
Direct methods are used for tight muscle mass 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.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, 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 could actually go whereas preserving it straight. Then, push in opposition to an opposing pressure — like a associate, strap, or wall — as if you happen to have been going to decrease your leg again down, however make sure that your leg doesn’t transfer. After contracting for as much as 10 seconds, loosen up your leg, and it’s best to be capable to raise it larger than you probably did beforehand.
“This method works by what is named ‘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 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 components to stretch a good muscle. “This method is perhaps 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, reasonably than contracting that muscle, you isometrically contract different opposing muscle mass 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 possibly can with out ache. From that time, brace your arm in opposition to a associate 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, loosen up your arm, and it’s possible you’ll discover extra vary of movement within the preliminary chest stretch.
Throughout this system, the muscle mass interact in reciprocal inhibition. Whereas one muscle is contracting, inhibitory indicators trigger the opposing muscle to loosen up.
Oblique PNF stretching is usually carried out with a associate, 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 this kind of 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 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, be sure you do some dynamic stretching after PNF stretching. In any other case, research present you might have less vertical jump height or power during your workout.
What Are the Advantages of PNF Stretching?
“PNF-type stretching typically produces a larger enhance 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 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 “most effective stretching technique” for increasing range of motion.
Precautions When Practising PNF Stretching
To be secure, solely do PNF stretching with knowledgeable, similar to a private coach or bodily therapist skilled within the apply. Inform them about any accidents or strains, as contracting injured muscle mass or tendons might worsen issues, Snideman cautions.
This additionally applies if you happen to’ve had current surgical procedures, as stretching the affected muscle mass might impair restoration. As soon as the methods, you could possibly do some PNF stretching by yourself.