What is Pnf stretching? This technique is used in exercise and injury prevention. Chances are you have seen it before even if you haven’t heard of it.
What happens to your body when you stretch? Stretching improves range of motion and reduces the chance of injury. Dynamic stretches are used to prepare muscles and joints for exercise, while static stretches are helpful after a workout to aid recovery.
Pnf stretching is said to be a more advanced method favored by athletes to achieve a deeper stretch. PNF stretching could help you recover from an exercise.
We talked to experts to learn more. If you want to learn more about the benefits of stretching and the best yoga mats to use, read on.
What are PNF stretches?
The contract-relax method is one of the most common PNF stretching techniques and can be used to improve range of motion.
A passive stretch is applied to a muscle, then active contraction is performed by the muscle being stretched. This causes short-term fatigue to the muscles. The muscles are helped into a deeper stretch.
Increasing range of motion and overall flexibility can be achieved by consistent PNF stretching. This study was published in the Journal of Human Kinetics.
Hope Choplin says that PNF was originally developed for people with neurological conditions before being used for other conditions. It is used by therapists, athletes, and dancers. It is popular in the gym because it is associated with quick results.
What are the three types of PNF stretches
PNF stretching falls into three different categories according to the International Journal of Sports Physical Therapy. Let’s start with the most common stretching methods.
- Static stretching: Involves holding a muscle under tension without movement, with or without using a prop or partner. Passive stretching requires a prop to add resistance, like a wall or resistance band.
- Dynamic stretching: This sport-specific warm-up stretch includes active and ballistic stretching. Active involves moving a limb through its full range of motion, like leg swings. Ballistic stretching involves a rapid ‘bouncing’ movement (like a bouncing toe-touch) at the end range of motion, but it isn’t recommended as a stretching technique anymore.
PNF is a passive form of stretch that requires contraction and relaxation of muscles to their limit against a prop or partner.
Pnf is thought to cause an inverse myotatic reaction. This tells your muscles to relax before an injury occurs. It’s like a chat between your brain and muscles. It is a working theory according to research like this one.
The three types of PNF are contract-relax, hold-relax, and contract-relax agonist contract.
Other benefits of PNF stretching
Increased range of motion and flexibility are some of the benefits that PNF can provide.
Choplin says that increased strength isn’t usually considered with stretching. Two times a week for eight weeks is enough to double the effectiveness of a vertical jump if you perform a PNF stretching routine before exercising.
Ben Lombard is a doctor who specializes in treating sports injuries.
He says that it works on the principle of gently stretching a muscle. The action stimulates the Golgi tendons, which help the muscles relax.
Lombard advises using it as part of a cluster of treatments and in conjunction with dynamic stretching and strength training for the best results.
How do you perform PNF?
To fully benefit from PNF stretching it needs to be done with a person or prop, like the best resistance bands. It could be implemented into a regular stretching and exercise routine.
Hold-relax
The hold-relax technique involves stretching the target muscle and holding it for a short time. The muscles contract without moving. The stretch can be repeated after relaxing the contraction.
If a trainer helps you stretch your hamstrings while you lie on your back, they will stretch you into a straight leg raise. The trainer would apply enough resistance to prevent any active movement of your leg after you held the passive stretch. You can relax after this contraction and the trainer will deepen the stretch.
Contract-relax
The contract-relax method is similar to the hold-relax method. The back of your knee would move closer to the ground as you pushed against the trainer. The trainer stretches you into a deeper position.
Contract-relax-contract
Contract-relax-contract is similar to contract-relax, but after relaxing the contraction, the opposing muscles contract while the trainer helps deepen the stretch.
After pushing against the trainer’s resistance so that the back of your knee gets closer to the ground, you now reverse the action by bringing your still straightened knee closer to your chest while the trainer assists in deeper stretching.
I’m not sure how to stretch my legs. You should learn how to stretch your lower back first, too.
What are the drawbacks of PNF stretching?
Performance may be reduced if PNF stretching is performed before exercising. According to a study in the Journal of Human Kinetics, this can decrease muscular performance in plyometrics, sprinting, and high-intensity training where maximal muscle effort is required.
When performed at least twice a week, it was shown to increase performance by around 90 minutes.
If you’re a beginner, use this method with care. Choplin tells us that regular stretching requires a partner who knows how to do it, which can cause muscle tears and injury to novice stretchers.
She suggests a few ways to reduce your risk.
- Don’t begin a PNF stretching routine without being shown the proper procedure by a professional trainer
- Children and teens should not attempt PNF stretching as their bones haven’t finished growing, and they’re often more flexible than adults, which could result in a higher risk of connective tissue or tendon damage.
- More advanced PNF stretching methods should only be used by professional dancers or athletes.
It may not be a practical form of stretching for everyone, even for advanced exercisers, athletes and dancers.
Without a skilled partner, stretching can be hard. The benefits of more traditional forms of stretching, such as active, passive, or dynamic, will still be beneficial to individuals.
Use the stretch for your back and lower body to avoid unstable joints.