Does PNF stretch in the most effective way to increase mobility?

Stretching It is an integral part of any training routine. Larger flexibility allows us to become more resistant to injury in gaining strength, but most people just know about it two types Sections:

• Static: Traditional stretching, where the muscle is held in an elongated position for up to 30 seconds (I think the top touches) to release tension and increase the muscles.
• Dynamic: Movement -based activities (eg reversals of the trunk, high knees) to prepare the body for action.

However, there is another way to increase flexibility and range of movement called PNF stretching. If you have ever worked with a personal trainer who has reached you after training or has visited one of the trend stretching studies, you may already know this practice.

Whether you are beginning or often stretch you someone else, here’s what you need to know about stretching PNF.

What is PNF stretching?

Proprioceptive neuromuscular facilitation, or PNF stretching, involves stretching the muscle to its limit and then infecting this muscle or surrounding muscle to allow a deeper section – similar to that stretching. The aim of the practice is to unlock larger movement ranges and improve flexibility.

Physiotherapists developed PNF in the 40s of the 20th century As a way of treating patients with pediatrics and multiple sclerosis and later began to use it for other conditions. “PNF stretching is primarily used in rehabilitation and orthopedic environment to restore flexibility, strength and coordination of injured muscles,” he explains Chris GagliardiAdministrator of the content of scientific education for the American Council for Exercise. Most often, this stretching is done with a trained partner.

However, anyone who wants to improve mobility can benefit from PNF techniques. “It is a method of treatment and philosophy that uses the power of the nervous system to increase movement,” says personal coach and physiotherapist Keats SnidemanPT, DPT, COMT, CSCS, LMT.

Explains that breaking shortcuts helps to understand how it works:

• Proprioceptive: Referring to many sensory receptors that pass information on the movement and position of the body back to the central nervous system.
• Neuromuscular: The connection between the nerves and the muscles/tendons they supply.
• Facilitate: to facilitate an action or process.

How does PNF stretch work?

Snideman divides PNF concepts into “direct” and “indirect” techniques. Direct methods use the power provided by stretching muscle, while indirect methods use the strength provided by the muscles that oppose it that is stretched.

Direct techniques

Direct techniques are used for tight muscles that are not painful or dangerous stretching. A common stretching method is a contract-Relax (CR):

• Stretch the tight muscle on its final range of movement or just ashamed if it’s painful.
• Then from this position, isometically Treaty muscles (aka pushing the force without muscle) for five to 10 seconds.
• After a short relaxation, you will find that you can stretch the muscle a little deeper.

For example, if you should stretch hamstring, you would lie on your back and raise your leg as high as it can go while keeping it straight. Then push against enemy power – such as a partner, strap or wall – as if you were about to lower your leg back down, but make sure your foot is not moving. After closing the contract for up to 10 seconds, release your leg and be able to raise it higher than before.

“This technique works by what is called” postisometric relaxation, “Snideman explains,” which means that muscles have a short time of relaxation after isometric contraction. “

This relaxation is possible for the called Reflex Autogenic inhibition. When muscle contracts are being built, sensory receptors called Golgi’s tendon send an inhibitory signal that directs the muscles to relax tension, allowing it to extend it. Simply put, the muscles relax when it is experiencing too much tension.

Often you can perform a direct stretching of PNF with a partner or with props like a strap or wall.

Indirect techniques

Indirect techniques use antagonists or contradictory parts of the body to stretch a tight muscle. “This technique could be better when the muscle is weak or painful to download,” says Snideman.

With indirect techniques:

• Stretch the tight muscle on its final range of movement or just ashamed if it’s painful.
• Then, rather than withdrawing that the muscle, isometrically infecting other opposing muscles for five to 10 seconds, which in turn helps to relax and stretch.

For example, if you should stretch your chest, you would raise your hand to be parallel to the ground and stretch it as far as possible. From that point on, correct your hand against your partner or wall behind you and inflate the muscles in your shoulders and the upper back to push against the strength. After closing the contract, release your hand for up to 10 seconds and in the initial chest section you can find a larger range of movement.

During this technique, the muscles are involved in mutual inhibition. While one muscle is downloading, inhibitory signals cause relaxation of enemy muscle.

Indirect stretching of PNF is usually done with a partner, but it may be possible to stretch on your own with props, depending on what you focus on.

When should I make a stretch of PNF?

“There is no match if it is best to use PNF stretching,” says Snideman. “However, if this type of stretching is used before activity, it can help someone to achieve the range of movement they need for any activity in which they are going to participate.”

It is best to warm up before PNF stretch, because flexibility is most effectively trained when the muscle is warm, Gagliardi adds.

Also, before exercise, do not forget to do some dynamic stretching After stretching PNF. Otherwise studies show that you can have Less vertical height of jump or strength during training.

What are the advantages of PNF stretching?

“PNF stretching often creates a greater increase in the range of movement faster than passive or static approaches,” says Snideman.

In a Study published in Sports biology In 2016Scientists divided 40 university students with tight hamstrings to four groups. Three days a week for four weeks, students made:

• Typical static stretching
• Pnf stretching
• Mulligan Traction Traction Straight Technique (TSLR) (another technique that increases the flexibility of hamstring)
• No stretching

Stretching PNF and Mulligan TSLR increased the range of hamstring more than static stretching. Some even consider PNF “The most effective stretching technique” to increase the range of movement.

Measures in practicing PNF stretching

To be safe, only PNF with a professional such as a personal trainer or physiotherapist trained in practice. Tell them about any injuries or tribes, because closed injured muscles or tendons can worsen things, Snideman warns.

This also applies if you have had recent surgery because stretching affected muscles can disrupt recovery. Once you know techniques, you may be able to do some PNF stretching on your own.