Stretching is an integral a part of any exercise routine. Larger flexibility allows us to change into extra immune to harm whereas gaining energy, however most individuals solely find out about two varieties of stretches:

• Static: Conventional stretching the place a muscle is held in an elongated place for as much as 30 seconds (suppose toe-touches) to launch pressure and make muscle groups extra pliable.
• Dynamic: Motion-based actions (e.g., trunk twists, excessive knees) to prime the physique for motion.

However there’s one other method to improve flexibility and vary of movement known as PNF stretching. For those who’ve ever labored out with a private coach who stretched you post-workout or visited one of many stylish stretching studios, chances are you’ll already be aware of this observe.

Whether or not you’re a novice or regularly have another person stretch you, right here’s what you want to find out about PNF stretching.

What Is PNF Stretching?

Proprioceptive neuromuscular facilitation, or PNF stretching, includes stretching a muscle to its restrict after which contracting that muscle or a surrounding muscle to permit for a deeper stretch — just like energetic stretching. The aim of the observe is to unlock higher ranges of movement and enhance flexibility.

Bodily therapists developed PNF within the Forties as a method to deal with sufferers with polio and a number of sclerosis and later started utilizing it for different situations. “PNF stretching is primarily utilized in rehabilitative and orthopedic settings to revive flexibility, energy, and coordination to injured muscle groups,” explains Chris Gagliardi, scientific schooling content material supervisor for the American Council on Train. Most frequently, this stretching is finished with a skilled associate.

Nonetheless, anybody who needs to enhance mobility can profit from PNF methods. “It’s a remedy methodology and philosophy that makes use of the facility of the nervous system to boost motion,” says private coach and bodily therapist Keats Snideman, PT, DPT, COMT, CSCS, LMT.

He explains that breaking down the acronym helps to know the way it works:

• Proprioceptive: Referring to the various sensory receptors that relay details about the motion and place of the physique again to the central nervous system.
• Neuromuscular: The connection between the nerves and the muscle groups/tendons that they provide.
• Facilitation: To make an motion or course of simpler.

How Does PNF Stretching Work?

Snideman splits PNF ideas into “direct” and “oblique” methods. Direct strategies use pressure supplied by the muscle being stretched, whereas oblique strategies use pressure supplied by muscle groups that oppose the one being stretched.

Direct methods

Direct methods are used for tight muscle groups that aren’t painful or harmful to stretch. A standard stretching methodology is contract-relax (CR):

• You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
• Then from that place, isometrically contract the muscle (a.ok.a. push towards a pressure with out shifting the muscle) for 5 to 10 seconds.
• After a short rest, you’ll discover which you can stretch the muscle a bit deeper.

For instance, when you have been to stretch your hamstring, you’d lie in your again and carry your leg up as excessive as it might probably go whereas conserving it straight. Then, push towards an opposing pressure — like a associate, strap, or wall — as when you have been going to decrease your leg again down, however ensure your leg doesn’t transfer. After contracting for as much as 10 seconds, loosen up your leg, and you need to be capable of carry it greater than you probably did beforehand.

“This system works by what is known as ‘post-isometric rest,’” Snideman explains, “which implies that a muscle has a short interval of rest after isometric contraction.”

This rest is feasible due to a reflex known as autogenic inhibition. When the muscle contracts, sensory receptors known as golgi tendon organs ship an inhibitory sign that directs the muscle to launch pressure, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of pressure.

You possibly can typically do direct PNF stretching with a associate or with props like a strap or a wall.

Oblique methods

Oblique methods use antagonist, or opposing, physique components to stretch a decent muscle. “This system is perhaps higher when a muscle is weak or painful to contract,” Snideman says.

With oblique methods:

• You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
• Then, somewhat than contracting that muscle, you isometrically contract different opposing muscle groups for 5 to 10 seconds, which, in flip, assist the tight muscle loosen up and stretch.

For instance, when you have been to stretch your chest, you’d carry your arm up in order that it’s parallel to the bottom and stretch it as far again behind as you possibly can with out ache. From that time, brace your arm towards a associate or a wall behind you and contract the muscle groups in your shoulders and higher again to push towards the pressure. After contracting for as much as 10 seconds, loosen up your arm, and chances are you’ll discover extra vary of movement within the preliminary chest stretch.

Throughout this method, the muscle groups have interaction in reciprocal inhibition. Whereas one muscle is contracting, inhibitory alerts trigger the opposing muscle to loosen up.

Oblique PNF stretching is often carried out with a associate, however it could be doable to stretch by yourself with props, relying on what muscle you’re concentrating on.

When Ought to I Do PNF Stretching?

“There isn’t any consensus on when it’s best to make use of PNF stretching,” Snideman says. “But when any such stretching is used previous to exercise, it might probably assist somebody obtain the vary of movement they want for no matter exercise they’re about to partake in.”

It’s greatest to heat up earlier than doing PNF stretching, as flexibility is most successfully skilled when the muscle is heat, Gagliardi provides.

Additionally, earlier than train, remember to do some dynamic stretching after PNF stretching. In any other case, research present you might have much less vertical soar top or energy throughout your exercise.

What Are the Advantages of PNF Stretching?

“PNF-type stretching typically produces a higher improve in vary of movement extra rapidly than passive or static approaches,” Snideman says.

In a examine revealed in Biology of Sport in 2016, researchers divided 40 faculty college students with tight hamstrings into 4 teams. Three days every week for 4 weeks, college students carried out:

• Typical static stretching
• PNF stretching
• Mulligan traction straight leg elevate (TSLR) method (one other method that will increase hamstring flexibility)
• No stretching

PNF stretching and Mulligan TSLR each elevated hamstring vary of movement greater than static stretching did. Some even take into account PNF the “best stretching method” for rising vary of movement.

Precautions When Working towards PNF Stretching

To be protected, solely do PNF stretching with knowledgeable, comparable to a private coach or bodily therapist skilled within the observe. Inform them about any accidents or strains, as contracting injured muscle groups or tendons might worsen issues, Snideman cautions.

This additionally applies when you’ve had latest surgical procedures, as stretching the affected muscle groups might impair restoration. As soon as you recognize the methods, you could possibly do some PNF stretching by yourself.