Stretching is an integral a part of any exercise routine. Better flexibility allows us to turn out to be extra proof against harm whereas gaining energy, however most individuals solely learn about two sorts 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 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 solution to enhance flexibility and vary of movement referred to as PNF stretching. When 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 it’s good 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 energetic stretching. The purpose of the apply is to unlock larger ranges of movement and enhance flexibility.
Bodily therapists developed PNF within the Nineteen Forties as a solution 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 muscular tissues,” explains Chris Gagliardi, scientific training content material supervisor for the American Council on Train. Most frequently, this stretching is finished with a educated accomplice.
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 know 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” strategies. 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 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 towards a power with out shifting the muscle) for 5 to 10 seconds.
- After a short leisure, you’ll discover you can stretch the muscle a bit deeper.
For instance, for those who have been to stretch your hamstring, you’d lie in your again and elevate your leg up as excessive as it will probably go whereas conserving it straight. Then, push towards an opposing power — like a accomplice, strap, or wall — as for those who have been going to decrease your leg again down, however be sure that 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 increased than you probably did beforehand.
“This system works by what is named ‘post-isometric leisure,’” Snideman explains, “which signifies that a muscle has a short interval of leisure after isometric contraction.”
This leisure 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’ll be able to usually do direct PNF stretching with a accomplice or with props like a strap or a wall.
Oblique strategies
Oblique strategies use antagonist, or opposing, physique components to stretch a good muscle. “This system may 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 muscular tissues for 5 to 10 seconds, which, in flip, assist the tight muscle calm down and stretch.
For instance, for those who have 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 may with out ache. From that time, brace your arm towards a accomplice 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, calm down your arm, and it’s possible you’ll discover extra vary of movement within the preliminary chest stretch.
Throughout this method, 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 often 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 isn’t any 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 will probably assist somebody obtain the vary of movement they want for no matter exercise they’re about to partake in.”
It’s finest 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, remember to do some dynamic stretching after PNF stretching. In any other case, research present you will have much less vertical leap top or energy throughout your exercise.
What Are the Advantages of PNF Stretching?
“PNF-type stretching usually produces a larger enhance in vary of movement extra shortly than passive or static approaches,” Snideman says.
In a research printed 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 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 “only stretching method” for rising vary of movement.
Precautions When Working towards PNF Stretching
To be secure, solely do PNF stretching with knowledgeable, comparable to a private coach or bodily therapist educated 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 for those who’ve had latest surgical procedures, as stretching the affected muscular tissues could impair restoration. As soon as you realize the strategies, you might be able to do some PNF stretching by yourself.
