PNF stretching is one of the most effective forms of stretching for improving flexibility and increasing range of motion.
This video explores the benefits, precautions, and routines of PNF stretching. In its infancy, PNF, and stretching in general, had very little research outside of personal training and athletic work.
One such precaution is to aim for a stretch intensity and a contraction force of no more than about 5 or 6 out of This follows the same for smaller muscle groups, where less is more when it comes to stretching intensity. To begin, the muscle group to be stretched is positioned so that the muscles are stretched and under tension.
Next, the individual then contracts the stretched muscle group for 5 — 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Finally, the contracted muscle group is then relaxed and a controlled stretch is applied for about 20 to 30 seconds.
The muscle group is then allowed 30 seconds to recover and the process is repeated 2 — 4 times. Do you want more PNF stretches? This course covers everything you need to know to get a deeper, more targeted stretch.
Thanks for watching. While other forms of stretching were better when trying to achieve other goals, when it came to getting an athlete as flexible as possible; PNF was the best choice. I remember being challenged about my belief in the benefits of PNF, and was asked to produce some research to back up my claims. Fortunately, today there is plenty of research to back up my claims about the benefits of PNF stretching and its effectiveness on improving flexibility and ROM.
Yutetsu, M. Sports Medicine , 36 11 Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. Information differs slightly about timing recommendations for PNF depending on who you are talking to.
Refer to the diagrams below for a visual example of PNF stretching. The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt. The athlete then contracts the stretched muscle for 5 — 6 seconds and the partner must inhibit all movement. The force of the contraction should be relevant to the condition of the muscle. While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program.
You'll get clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly.
Amazon author page has listed his books on five Best-Seller lists. Google cites over , references to him and his work on the internet.
And satisfied customers from countries have sent 1,'s of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. Disclaimer : The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice.
Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. This is to add the stretch force figure Following the isometric hold, the athlete flexes the hip, thereby moving further into the new ROM. With this technique, the final stretch should be greater, primarily due to reciprocal inhibition e.
Secondly, it also helps with autogenic inhibition e. The hold-relax with agonist contraction is the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition. Warming up can provide benefits that are known to enhance performance. A warm-up should be geared towards the particular sport or activity an athlete is training for. It should also use an appropriated structure, ensuring that the athlete is completely prepared for the sport or activity.
Additionally, the warm-up should be planned so that the activities contribute both to workout goals but also development in the medium and long term. Optimal flexibility for performance varies from sport to sport.
The concept of mobility may be more appropriate than flexibility as it focuses on active movement through the required ROM. For athletes that need to increase flexibility static and PNF stretching techniques will allow for an effective increase in ROM. These techniques should be a key part of an extended training programme. Just thought I would share a typo that could confuse readers.
In the bullets it lists the 3 types of PNF before getting into the details. It says: Hold-relax with antagonist contraction, but in the details it says the agonist is contracted. I believe the bullet should be: Hold-relax with agonist contraction Thanks for sharing this info as it was very helpful in a project I am working on!
Well spotted, Philip! Thanks for letting us know, should now be changed. Glad to hear you found it helpful, good luck with your project! This site uses Akismet to reduce spam.
Learn how your comment data is processed. Gregory Haff, N. That basically mean, how you relate to your surroundings. The hardware which is your body sends information to the software your brain to integrate and use. Now we get to explore PNF stretching in all its glory.
PNF stretching is a particular technique which enhances muscle elasticity and has been shown, under certain circumstances, to have a positive effect on both active and passive range of movements. PNF is supposed to be great for strengthening muscles and improving flexibility. Although most ordinary body movements that you do in everyday activities are automated, conscious perception and focus is needed to learn complex skills i.
Which is why proprioception plays an important position in sports performance. Repeated tasks condition the body to behave in a certain way and it retains a type of muscle memory. According to the Journal of Human Kinetics, PNF is a practice commonly used for increasing range of motion and strength , and the belief is that repeated PNF stretching actually preserves this muscle memory.
Maximal Effort Method is defined as lifting a maximal load against maximal resistance and is specifically designed to improve strength. This is why PNF is so interesting. Stretching before and after exercise has been around forever and is widely recognized to be a good practice, but making stretching the actual physical exercise is a new notion. PNF stretching should be used to complement daily static stretches and has actually been shown to help athletes improve performance, including an effective increase in range of motion.
It stands to reason that understanding how the body works is key to understanding how to get it to peak performance level. Which is all anybody can ask for. Anyway, according to the Journal of Sport and Health Science, the role of proprioception in sports has been investigated using different techniques yet there are basic functions of human movement which are still up for debate. As with any form of exercise, you should approach it with caution and always consult a professional before embarking on a strenuous routine.
Now we come to the actual performance aspect of PNF stretching. You start out by choosing the muscle group you wish to be stretched and then position yourself so that the muscles are flexed and under tension known as a passive stretch. Then you simply contract the stretched muscles also known as isometric stretch for seconds while your training partner - or a stationary object - applies sustained resistance. The pressure of resistance should be sufficient enough to prevent movement but not so much that it has you screaming in pain.
It should be noted that the effort of contraction is only equal to the level of conditioning. Then you need to relax the contracted muscle group and apply a controlled stretch for approximately 10 — 30 seconds. Allow at least 30 seconds for the muscles to recover and repeat the process around 2 to 4 times.
This actually triggers the inverse myotatic reflex.
0コメント