Stretching is an integral part of every training routine. Greater flexibility Allows us to become more resistant to injuries and at the same time to gain strength, but most people only know about it Two species of routes:
- Static: Traditional stretching, in which a muscle in an elongated position for up to 30 seconds (think of toe touch) to release tensions and make the muscles more fleeting.
- Dynamic: Movement-based activities (e.g. Trunk turns, high knee) Prepare the body for actions.
However, there is a different way to increase flexibility and movement area as a PNF stretching. If you have ever worked with a personal trainer who stretched you after training or visited one of the trendy stretching studios, you may already be familiar with this practice.
Regardless of whether you are a beginner or often have someone who stretches you, here is what you need to know about the PNF stretch.
What is PNF stretch?
Proprioceptive neuromuscular relief or PNF extension Active stretching. The aim of the practice is to unlock larger areas of movement and improve flexibility.
Physiotherapists developed PNF in the 1940s To treat patients with polio and multiple sclerosis and later use it for other diseases. “The PNF expansion is mainly used in rehabilitative and orthopedic environments to restore flexibility, strength and coordination into injured muscles” Chris GagliardiScientific educational content manager for the American Council on Exercise. Most of the time this stretch is carried out with a trained partner.
Anyone who wants to improve mobility can benefit from PNF techniques. “It is a treatment method and philosophy that uses the power of the nervous system to improve movement,” says personal trainer and physiotherapist Keats SnidemanPT, DPT, COMT, CSCS, LMT.
He explains that the dismantling of the acronym helps to understand how it works:
- Proprioceptive: Refers to the many sensory receptors that pass on information about the movement and position of the body back to the central nervous system.
- Neuromuscular: the connection between the nerves and the muscles/tendons they deliver.
- Relief: to make an action easier or process.
How does PNF -Stretching work?
Snideman divides PNF concepts into “direct” and “indirect” techniques. Use direct methods that are stretched by the muscle, while indirect methods use power that are provided by muscles that are available to the distances.
Direct techniques
Direct techniques are used for solid muscles that are not to stretch or not to stretch dangerously. A joint stretch method is the contract relax (CR):
- They stretch the tight muscle to the end area of the movement or shyly when it is painful.
- Then from this position, isometric Treat the muscle (also known as a force without moving the muscle) five to 10 seconds.
- After a short relaxation, you will find that you can expand the muscle a little deeper.
For example, if you stretched your knee tendon, you would lie on your back and lift your leg as high as possible while you are holding it. Then press against an opposing force – like a partner, a strap or a wall – as if you are lowering your leg again, but make sure that your leg does not move. Relax your leg after you have taken it up to 10 seconds and you should be able to lift it up than before.
“This technique works after a so -called” postsometric relaxation “,” explains Snideman, “which means that a muscle has a short relaxation after isometric contraction.”
This relaxation is called a reflex autogenic inhibition. When the muscle contracts, sensory receptors, which are referred to as Golgi tendon organs, send an inhibitory signal that shows the muscle to release the tension and enables you to extend yourself. Simply put, the muscle relaxes itself when he experiences too much tension.
You can often carry out direct PNF stretching with a partner or with props such as a strap or a wall.
Indirect techniques
Indirect techniques use antagonists or opponents to stretch a firm muscle. “This technique could be better if a muscle is weak or painful to contract,” says Snideman.
With indirect techniques:
- They stretch the tight muscle to the end area of the movement or shyly when it is painful.
- Instead of developing these muscles, they get an isometrically with other opposing muscles for five to ten seconds, which in turn help to relax and stretch the narrow muscle.
For example, if you stretch your chest, lift your arm so high that it is parallel to the floor and stretches it back as far back as possible without pain. From this point, see your arm against a partner or a wall behind you and put your muscles in your shoulders and upper back to drive against strength. Relax your arm after you have completed yourself for a contract for up to 10 seconds, and you may find more movement area in the initial breast route.
During this technique, the muscles carry out mutual inhibition. While a muscle contracts, inhibitory signals relax with the opposite muscles.
The indirect PNF expansion is usually carried out with a partner. However, it can be possible to stretch even with props, depending on which muscles you aim on.
When should I stretch PNF?
“There is no consensus as to when it is best to use PNF stretching,” says Snideman. “But if this type of stretch is used before activity, it can help someone to reach the area of movement where they are needed for any activity in which they want to participate.”
It is best to warm up before the PNF stretching, since the flexibility is most effective when the muscle is warm, adds Gagliardi.
Also pay attention to something before training dynamic stretch After PNF expansion. Otherwise studies show that they may have Less vertical jump height or Make during your training.
What are the advantages of the PNF expansion?
“The stretch of type PNF often leads to a greater increase in movement area faster than passive or static approaches,” says Snideman.
In A Study published in Biology of Sports 2016Researchers informed 40 college students tight knee tendons In four groups. The students carried out three days a week for four weeks:
- Typical static stretching
- PNF expansion
- TSLR technology (Mulligan Traction Straight Bein Raise) (another technique that increases the flexibility of the thighs)
- No stretch
PNF expansion and mulligan TSLR increased the areas of movement of the thighs more than the static stretch. Some even consider PNF the “most effective stretching technique” for the increasing area of movement.
Prevention measures when practicing PNF stretches
To be safe, only stretch with a specialist like a personal trainer or physiotherapist who is trained in practice. Tell them about injuries or tribes because injured muscles or tendons can make things worse because Snideman warns.
This also applies if they had recent operations because the stretching of the affected muscles can affect recovery. As soon as you know the techniques, you may be able to carry out some PNF expansion yourself.
