Whether improving your flexibility was certainly one of your New Year's resolutions, otherwise you got inspired by watching some tennis stars. to warm up At the Australian Open, perhaps in 2025 it's possible you'll wish to deal with regular stretching.
However, a fast Google search can overwhelm you with quite a lot of drawing techniques. There are static stretching and dynamic stretching, which could be regarded as the fundamental forms of stretching.
But there are another possibly lesser-known forms of stretching, like PNF stretching. So if you happen to've come across PNF stretching and it piques your interest, what do you have to know?
What is PNF Stretching?
PNF stretching stands for proprioceptive neuromuscular facilitation. It was developed. In the 1940s In the United States by neurologists Herman Kabat and physical therapists Margaret Knott And Dorothy Voss.
PNF stretching was originally designed to assist patients. Neurological conditions which affects muscle movement, eg Polio and multiple sclerosis.
by the The 1970sits popularity has seen PNF spread beyond the clinic and into the sports field where it's utilized by athletes and fitness enthusiasts during their warm-up and to enhance their flexibility.
Although the small print have evolved over time, PNF essentially combines static stretching (where a muscle is held in a lengthened position for a brief time frame) with isometric muscle contraction (where the muscle exerts force without changing length. produces).
PNF stretching is normally done with the assistance of a partner.
There are 2 fundamental types.
The two commonest Types of PNF Stretching There are “contract relaxation” and “contract relaxation-agonist-contract” methods.
The contract-relaxation method involves holding a muscle in a stretched position, followed by an isometric contraction of the identical muscle. When the person stops contracting, the muscle is then moved to a deeper area than before. The process is repeated.
For example, to enhance your hamstring flexibility, you possibly can lie down and get a partner to lift your leg to the purpose where you're feeling a stretch behind your thigh.
Once the feeling subsides, try pushing your leg back toward the bottom as your partner resists the movement. Next, your partner should now give you the chance to lift your leg barely higher than before until you're feeling the identical stretch.
This technique was based on the premise that contracted muscles would turn into “electrically silent” after an isometric contraction and subsequently would not offer their normal level of resistance to stretch (termed “autogenic inhibition”). is). The contract leisure method tries to make use of this short window to create. A deep pull It would otherwise be possible without the prior Muscle contraction.
The contract-relax-agonist-contract method is analogous. But after the isometric contraction of the stretched muscle, you perform an extra contraction of the muscle group that opposes the stretch (referred to as the “agonist” muscle), before the muscle relaxes. be transferred to a static constant once more.
Again, if you happen to're attempting to improve hamstring flexibility, immediately after pushing your leg toward the bottom you'll attempt to lift it back toward the ceiling (with little to no partner resistance). You'll do that by contracting the muscles within the front of the thigh (on this case the quadriceps, the agonist muscle).
Likewise, after that, your partner should give you the chance to lift your leg just a little higher than before.
The contract-relaxation-agonist-contraction method is claimed to make the most of a phenomenon referred to as “reciprocal inhibition.” This is where the muscle group opposing the stretched muscle causes a temporary period of activation of the stretched muscle, which Stretch the muscles More More than usual.
What does the evidence say?
Research shows that PNF is related to stretching. better flexibility.
Although it has been suggested that each PNF methods improve flexibility through changes in nervous system function, research shows that they're more easily Ability to withstand to tug
It is value noting that the majority research on PNF stretching and adaptability has focused on healthy populations. This makes it difficult for people to supply evidence-based recommendations. Medical conditions.
And if you happen to're attempting to improve your flexibility in the long run, this may occasionally not be an efficient method. Oh 2018 review Static stretching was higher for improving flexibility than PNF stretching. But Other research have found that it will probably offer more immediate advantages for flexibility than static stretching.
Currently, like other types of stretching, research links PNF stretching to injury prevention and improved athletic performance. is relatively inconclusive.
PNF stretching can actually result in this. Small temporary losses within the performance of strength, power, and speed-based activities if performed immediately beforehand. So it's probably done after a workout or as a part of a standalone flexibility session.
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How much do you have to do?
It appears that one Contract-relax or contract-relax-agonist-contract repetitions per muscle, were performed. Twice a weekSufficient to enhance flexibility.
The contractions themselves don't need to be hard and forceful – just 20% of your maximum effort. Should be enough. Contractions must be held to a minimum Three secondsThe static stretching component must be maintained until the stretching sensation subsides.
PNF stretching is subsequently potentially a more time-efficient technique to improve flexibility than, for instance, static stretching. In one A recent study We found that 4 minutes of static stretching per muscle during a single session was optimal for immediate improvements in flexibility.
Is PNF spreading the best alternative for me?
If you've gotten a partner who can allow you to, PNF stretching could be a great option. It may also provide a faster technique to turn into more flexible for people who find themselves time-poor.
However, if you happen to are about to perform any activities that require power, strength, or speed, it might be smart to limit PNF to later to avoid any potential deficits in performance.