Stretching is an integral a part of any exercise routine. Larger flexibility permits us to turn out to be extra proof against damage 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 pressure and make muscular 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 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, chances are you’ll already be aware of this apply.
Whether or not you’re a novice or steadily have another person stretch you, right here’s what you have 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 — just like energetic stretching. The objective of the apply 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 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 training content material supervisor for the American Council on Train. Most frequently, this stretching is completed with a skilled accomplice.
Nonetheless, anybody who desires to enhance mobility can profit from PNF methods. “It’s a therapy methodology 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 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 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 supplied by the muscle being stretched, whereas oblique strategies use power supplied 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 standard 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 shifting the muscle) for 5 to 10 seconds.
- After a short rest, you’ll discover that you would be able to stretch the muscle a bit deeper.
For instance, should you had been to stretch your hamstring, you’d lie in your again and elevate your leg up as excessive as it may well go whereas holding it straight. Then, push in opposition to an opposing power — like a accomplice, strap, or wall — as should you had been going to decrease your leg again down, however ensure your leg doesn’t transfer. After contracting for as much as 10 seconds, calm down your leg, and you need to be capable to elevate it larger 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 short interval of rest after isometric contraction.”
This rest 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 pressure, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of pressure.
You may usually do direct PNF stretching with a accomplice or with props like a strap or a wall.
Oblique methods
Oblique methods use antagonist, or opposing, physique components 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 muscular tissues for 5 to 10 seconds, which, in flip, assist the tight muscle calm down and stretch.
For instance, should 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 possibly can with out ache. From that time, brace your arm in opposition to a accomplice or a wall behind you and contract the muscular tissues 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 chances are you’ll 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 indicators trigger the opposing muscle to calm down.
Oblique PNF stretching is usually carried out with a accomplice, however it might be doable 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 any such 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 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 could have much less vertical bounce 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 examine 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 increase (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 contemplate 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, reminiscent of a private coach or bodily therapist skilled within the apply. Inform them about any accidents or strains, as contracting injured muscular tissues or tendons could worsen issues, Snideman cautions.
This additionally applies should you’ve had latest surgical procedures, as stretching the affected muscular tissues could impair restoration. As soon as you realize the methods, you could possibly do some PNF stretching by yourself.