Young static stretching ss is widely used in warmups before training and competition. Dont let pnfs long nameproprioceptive neuromuscular facilitationintimidate you. Pnf stretching is an advanced stretching technique that entails both stretching and contracting particular muscle groups in order to render improved flexibility and increased muscle strength. It is not really a type of stretching but is a technique of combining passive stretching see section passive stretching and isometric stretching see section isometric stretching in order to achieve maximum static flexibility. Herman kabat in the 1940s as a means to treat neuromuscular conditions. The traditional and the most common type of stretching is static stretching, in which the hamstring muscle is held in a position up to a sensation of stretching is felt and this technique is repeated. If the agonist muscle contracts, then the spindle fires, sending messages to the spinal cord causing the antagonist muscle to relax. The partner lifts the straight leg until a comfortable stretch is felt through the hamstring nb partner just supports the stretched leg and does. Pnf stretching is an advanced form of flexibility training. The use of static stretching in warmup for training and.
Although there are several different stretching methods, the most performed method is static stretching. Light stretching will loosen your muscles and help you cool down. No bull training pnf stretching for the ankle youtube. For many people, stretching is the only warm up they do, and they usually do the static, passive kind as well. Stretch straps are great tools to facilitate selfpnf stretching at a number of joints. Have clientathlete apply moderate resistance to motion for 35 seconds using antagonist muscle 3. Stretching can improve your flexibility, although it will not improve your endurance or strength. Each stretch consists of a 10s relaxed hold, a 10s contract of the stretched muscle, and a 10s relaxed hold. The most common form of pnf stretching is the contractrelax method. Figures 1, 2, and 3 illustrate the effects of an acute bout of stretching for mvc, jump height, and isokinetic. Other forms of stretching are balistic stretching, dynamic stretching and. Static stretches stretching when the position is held for a given amount of. Basically it is a combination of passive and isometric stretched. Sample flexibility plan for beginners veterans affairs.
Indications include a loss of rom, acute pain, chronic pain, muscle tightness, muscle cramps, and a lack of flexibility in the involved area. Sample flexibility plan for beginners stretching the bodys muscles provides freedom of movement to do the things you need to do and the things you like to do. There are stretching exercises for the back, legs, arms, neck the whole body. Pdf proprioceptive neuromuscular facilitation stretching. It involves the contraction and stretching of muscles. When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer.
Stretching at work is one good way to provide health benefits that will be felt immediately. Knee to chest stretch support yourself with one hand. Consult your physician or health care professional before performing any new exercise or exercise technique, particularly if you are pregnant or nursing, or if you are elderly, or if you have any chronic or recurring conditions. The purpose of this study was to examine the acute effects of static stretching ss and dynamic stretching ds, alone and in combination with specific basketball warmup sbwu, on the. Ballistic stretching isnt recommended for beginners. Several of the stretching exercises commonly prescribed to treat sciatica symptoms from piriformis muscle problems include. Foundations of facilitated stretching with bob mcatee, rmt, cscs, cpt if youre having problems with the audio, you may call in by clicking on the use telephone option in the audio tab and dialing in with the number and audio pin provided. Briggs1, junggi hong1 proprioceptive neuromuscular facilitation pnf. Not only can regular stretching relieve lower back pain, but it also has the power to liberate the flow of energy throughout your entire body. Stretching exercises have enormous potential to lift pain and improve the quality our lives. Find a flat space, download our workout pdf above or follow our stretching routine video. It spread into mainstream gyms because of its perceived effectiveness.
Pnf stretching requires a training partner and should only be done by experienced athletes. What are guidelines for safe and effective stretching. Its characteristics make it a truly effective way of expanding ones suppleness, however, due to these very features, it is mostly aimed at comparatively experienced athletes. Methods of stretching active stretching active assistance an assist to stretch from an active contraction of the opposing antagonist muscle an example. Fletcher and anness 9 studied the effects of several stretching. Instead of statically stretching the muscle, you bob or bounce to cause the muscles to stretch.
Introduction to stretching for runners by mdi coach sarah black one of the key things you have to do to avoid injury as you run, jog, or any type of exercise is to stretch. Active stretching is a type of stretching which is commonly practiced in static form more info on static stretching here, and that is why you may often encounter the term staticactive stretching, but it can also be undertaken in many other sorts too, most notably in dynamic form more info on dynamic stretching here, thus being labeled as dynamicactive stretching. Pnf stretching to increase ankle rom range of motion. There are two types of stretches static and ballistic stretches. Proprio neuromuscular facilitation pnf is a technique known to be one of the best ways to become flexible. This stretch is most effective after warming up or dynamic stretching active static stretch. With your free hand, pull your knee toward your chest and hold it for 30 seconds. However, this sort of stretching is a poor warm up because it doesnt actually make you any warmer a major component to a good warm up. In both studies, the pnf interventions caused significant decreases in the subjects peak torque, mean power output, and emg amplitude. The technique was originally developed as part of the neuromuscular rehabilitation programme. The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Pnf is an acronym for proprioceptive neuromuscular facilitation.
According to the international pnf association, pnf stretching was developed by dr. Review of common proprioceptive neuromuscular facilitation. Two measures of performance where stretching research is lacking are its effects on speed and agility. The 6second contraction is an active isometric contraction at submaximal effort around 2050 percent of your max effort against a partners or other implements resistance. When i started using pnf stretching in the early 1990s i quickly discovered that pnf was a far superior form of stretching for improving flexibility and range of motion rom. Its a simple stretching strategy that effectively builds flexibility, making it a smart choice to incorporate into your exercise routine. This second stretch should be deeper than the first. Some guidelines are given to help you get started and follow a successful, pnf stretching routine. Facilitated stretching, fourth edition with online video, remains the most trusted resource for proprioceptive neuromuscular facilitation pnf stretching, an effective and easytouse method that involves stretching the muscle, contracting it isometrically against resistance, and then stretching it again to increase range of motion. Isometric contraction of antagonist against resistance 2.
The technique was first used in clinical rehabilitation. Proprioceptive neuromuscular facilitation pnf stretches. Mindful stretching university of california, berkeley. Tight plantardorsiflexion can really limit your squat rom. Foundations of facilitated stretching humankinetics. The three main variations include holdrelax, contractrelax, and holdrelax with agonist contraction. Another common pnf technique is the contractrelax stretch. Three muscle stretching techniques are frequently described in the literature. Foamrolling, static stretching and dynamic stretching are the three categories of. Dynamic stretching for athletes dartmouthhitchcock. A growing amount of research, however, has demonstrated that ss can impair muscle performance, leading to a reevaluation of optimal warmup protocols.
It is considered one of the 5 major components of physical fitness, yet, from a physiological standpoint, there is still a great deal that is not fully understood. Learn how to apply this technique and in what situations you can use it. Static, passive stretching also has a weakening effect. It elongates and strengthens muscle preparing them for exercise and reduces the risk of injury. It can be done alone, however it is typically performed with a partner who provides resistance and helps increase the range of motion. Examples of pnf stretching exercises partnerassisted according to the acsm guidelines for stretching 3, pnf stretches should be held for 36 seconds of resistance. Pnf stretching is very advanced stretching technique and involves a variety of strategies to provide many results. It is much like isometric stretching, but with some small nuances. Pnf stretching techniques were originally designed to take advantage of the inhibition concepts. Pnf stretching pnf means proprioceptive muscular facilitation and represents one of the most effective stretching methods for improving range of motion. The proprioceptive neuromuscular facilitation pnf is a fairly common type of stretching in the athletic scenario 14, however, unlike static stretching, it presents limited evidence about its. How much, how often stretch after you do your regularly scheduled strength and. The benefits of stretching have been proven medically as being able to. If you wear shoes or heels you may have limited dorsiflexion in.
More research is needed to assess whether selfpnf yields greater improvements than static stretching at other joints, including the upper extremity. Reciprocal inhibition inhibition of the antagonist muscle group is mediated by the muscle spindle. Original research article static stretching vs hold. Pnf stretching explained proprioceptive neuromuscular. Gto overides the stretch reflex allowing the relaxation to be extended. The use of static stretching in warmup for training and competition warren b. Pdf ten minutes of dynamic stretching is sufficient to. Hamstring stretch for an example of a pnf stretch, then the person being stretched lies flat on their back with one leg bent at 45 degrees and the other leg extended straight. If this is the case, then the appropriateness of niques on flexibility. Its mechanisms and effects on range of motion and muscular function by kayla b. Indications, contraindications, and instructions on pnf stretches april johnson the indications and contraindications for pnf proprioceptive neuromuscular facilitation stretching are similar to those of any type of stretching. Calf stretch the muscles of the shin are contracted to assist in the stretch of the muscles of the calf see page 148 for examples. It may be performed, however, without a partner, although it is usually more effective with a. The first stretch should be just to the point of discomfort.
Stretching after you run or jog will help remove the lactate acid from your muscles. Better yet, stretch after you exercise when your muscles are warm and more receptive to. Proprioceptive neuromuscular facilitation stretching, or pnf, is an extremely effective stretching technique designed to rapidly increase the length of sarcomeres within targeted muscles. Stretch after you do your regularly scheduled strength and aerobic activities. For my own workouts, i practice 10 seconds of contraction, 1020 seconds of muscle relaxation. Although the name makes the technique sound complicated, it is relatively easy to put into practice and can bring about significant benefits in both. Stretching is often done as a form of warming up before exercise, to decrease the risk of sports injury or to increase the range of motion of muscles and joints. Slowly roll your head around in a full circle, keeping your back straight. Before stretching, warm up with five to 10 minutes of light activity.
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