Flexibility is vital for athletes (and non-athletes alike) which is why stretching is a key part in lots of lively people’ health regimens. Gaining higher flexibility can reduce your possibilities of accidents, improve ROM (Range of Motion), and make on a regular basis actions really feel extra snug. Plus, having tight muscle tissue can put a damper in your exercises, squats, posture, and temper.
With that, not all stretching strategies are created equal. Sure, you’ve heard of static stretching and probably lively stretching, however have you ever heard of PNF stretching? PNF stretching is a type of assisted stretching through one other particular person or a band.) If not, you’re going to wish to stick round, as this type of assisted stretching is thought for bettering the physique. Time to get free!
PNF Explained: An Athlete’s Best Friend
“PNF, otherwise known as Proprioceptive Neuromuscular Facilitation, is a technique used in physical therapy to increase muscular flexibility, range of motion, or decrease neuromuscular tone,” explains Cord DeMoss, PT, DPT, CSCS, and co-owner of Vitality Therapy and Performance in Tulsa, OK.
So how does PNF work? While there are a handful of PNF strategies, all of them require safely pushing your muscle tissue to the restrict throughout a stretching session. It permits each stretching and contracting of the focused muscle teams.
For instance: Let’s say a bodily therapist helps you carry out PNF stretching of your hamstrings (these may also be accomplished through the use of a band by your self). The PT would elevate your leg till you hit a considerably uncomfortable stretch. A stretch the place you’d really feel as in case you can’t lengthen that stretch anymore.
Once within the stretching place, you’ll carry out an isometric contraction (sluggish push in opposition to the PT’s hand) at a light-to-moderate stage for 6-10 seconds, after which permit the muscle to stretch even farther.
The Goal is to Get Loose – Here’s Why That Process Can be Difficult
“Being tight” is nearly all the time related to the nervous system stopping us from going farther, “Rather than the muscle itself actually being unable to lengthen anymore, PNF has shown to be effective at downregulating (or calming down) the nervous system,” DeMoss explains.
A great instance DeMoss makes use of together with his sufferers is that this: Imagine a soldier attempting to fold utterly in half to be able to stretch his hamstrings. Typically, they received’t be capable to try this. However, in the event that they have been to grow to be unconscious and needed to be carried out of a battle on the shoulder of a comrade, now think about the place they’d be in. Nearly folded all the way in which in half.
This is feasible as a result of the nervous system will not be actively stopping the soldier from folding in half and is proof that the muscle tissue themselves have been absolutely able to lengthening sufficient to carry out this motion all alongside.
Benefits of PNF Stretching
From elevated sports activities efficiency to quicker post-workout restoration, the advantages of this assisted stretching methodology are excellent. “The benefits of PNF stretching are the ability to quickly improve ROM and decrease neural tone,” DeMoss says, and in his private anecdotal proof, in addition to proof supported by analysis, constant observe of PNF stretching gives improved long-term leads to flexibility.
And it doesn’t cease there. “In a weight room setting, PNF can be used to not only improve the ROM able to be performed such as depth of a squat but also can help drive mind-muscle connection throughout the full ROM which is highly beneficial in the gym,” DeMoss says. All the explanations a gym-lover ought to take up PNF for themselves.
How to Perform PNF Stretches
This methodology of stretching might be accomplished at dwelling with ease and follows a easy course of:
- Warm up.
- Put your muscle on a full stretch, (so far as you are feeling it may be stretched at that second) then carry out an isometric contraction at a light-to-moderate stage for 6-10 seconds, after which, permit the muscle to stretch even farther.
- Repeat this course of two to 4 instances, then maintain the ultimate place for about 30 seconds.
Let’s say one among your biceps is so tight that you simply can’t straighten your elbows all the way in which. You use your reverse hand to straighten it so far as it’ll go, after which flex your biceps isometrically as in case you have been attempting to do a dumbbell curl.
Remember, the elbow is not going to truly bend as a result of our opposing hand will resist motion to ensure that the contraction to be isometric.
Hold that for 6-10 seconds after which launch the contraction. At this level, it is best to be capable to straighten your elbow greater than you would earlier than you began.
“Another common example is partner stretching a hamstring when an athlete cannot lie on their back and straighten their knee all the way towards the ceiling,” Cord says. “The athlete would put their heel on their partner’s shoulder, the partner would then straighten the athlete’s leg as much as possible (within tolerance) and then the athlete would try to perform a hamstring curl into the partner’s shoulder,” he explains.
After the six- to 10-second isometric contraction, the knee ought to straighten slightly bit greater than it beforehand was in a position to.
You would then repeat the method two to 4 instances after which maintain after the final rep for about 30 seconds.
Who Should Avoid PNF Stretching?
Like with any sort of stretching, DeMoss encourages you to carry out this methodology throughout the parameters that your physique permits. “You also do not want to perform this if you have an active tear in a muscle that has not completely healed,” he advises.
DeMoss says that, when carried out by wholesome people as an added observe to enhance their general athleticism and suppleness, PNF could be a useful gizmo.
“If you are using this technique to heal an injury, guidance by a physical therapist is recommended,” he says.
And lastly, he says, “It is never a good idea to put a muscle on the full stretch if you have not warmed up yet, so make sure to adequately warm up before performing PNF stretching.”
Final PNF Thoughts
- PNF might be accomplished at dwelling utilizing a band or with the assistance of a certified skilled (skilled bodily therapist or licensed private coach)
- PNF will increase flexibility, decreases the possibility of harm, and will increase sports activities efficiency and ROM.
- PNF ought to by no means be carried out on chilly muscle tissue. Warm up first.
- Consult a bodily therapist who will assess your physique, provide the “all clear,” and start instructing you easy methods to apply PNF correctly.