Stretching is an integral a part of any exercise routine. Higher flexibility allows us to develop into extra proof against damage whereas gaining power, 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 rigidity 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 option to improve flexibility and vary of movement known 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, it’s possible you’ll already be aware of this apply.
Whether or not you’re a novice or continuously have another person stretch you, right here’s what you could 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 lively stretching. The objective of the apply is to unlock larger ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Forties as a option 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 muscular tissues,” explains Chris Gagliardi, scientific training content material supervisor for the American Council on Train. Most frequently, this stretching is finished with a skilled companion.
Nevertheless, anybody who needs to enhance mobility can profit from PNF strategies. “It’s a therapy 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 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 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” strategies. 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 strategies
Direct strategies are used for tight muscular tissues 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.okay.a. push in opposition to a power with out shifting the muscle) for 5 to 10 seconds.
- After a quick rest, you’ll discover which you could stretch the muscle a bit deeper.
For instance, in the event you had been to stretch your hamstring, you’d lie in your again and elevate your leg up as excessive as it will probably go whereas holding it straight. Then, push in opposition to an opposing power — like a companion, strap, or wall — as in the event you had been going to decrease your leg again down, however be sure your leg doesn’t transfer. After contracting for as much as 10 seconds, calm down your leg, and you need to have the ability to elevate it larger than you probably did beforehand.
“This system 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 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 rigidity, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of rigidity.
You may 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 is likely to 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, fairly 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, in the event 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’ll be able to with out ache. From that time, brace your arm in opposition to a companion 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 it’s possible you’ll discover extra vary of movement within the preliminary chest stretch.
Throughout this system, the muscular tissues interact 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 companion, 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 will probably 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, make sure to do some dynamic stretching after PNF stretching. In any other case, research present you might have much less vertical leap peak or energy throughout your exercise.
What Are the Advantages of PNF Stretching?
“PNF-type stretching typically produces a larger 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 per 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 take into account PNF the “simplest stretching method” for growing vary of movement.
Precautions When Working towards PNF Stretching
To be protected, solely do PNF stretching with an expert, corresponding to a private coach or bodily therapist skilled within the apply. Inform them about any accidents or strains, as contracting injured muscular tissues or tendons might worsen issues, Snideman cautions.
This additionally applies in the event you’ve had current surgical procedures, as stretching the affected muscular tissues might impair restoration. As soon as you recognize the strategies, you could possibly do some PNF stretching by yourself.
