Extension is an integral part of any exercise routine. Greater flexibility enables us to become more resistant to damage as we gain strength, but most people know only two types of stretches:
- Static: Traditional extension where a muscle is held in an extended position for up to 30 seconds (think toe-toouches) to release the tension and make the muscles more reliable.
- dynamic: Move -based activities (eg, luggage curves, high knees) to carry the body for action.
But there is another way to increase the flexibility and range of movement called PNF stretch. If you have ever worked with a personal coach that extends after training or visit one of the fashion studios, you may already be familiar with this practice.
Whether you are a novice or often have someone else who stretches you, here’s what you need to know about the extension of PNF.
What is PNF stretching?
Neuromuscular proprioceptive relief, or PNF extension, involves stretching a muscle to its border and then contracting that muscle or a surrounding muscle to allow a deeper stretch – similar to active extension. The purpose of the practice is to unlock the larger range of movement and improve flexibility.
Physical therapists developed PNF in the 1940s as a way to treat patients with poliomyelitis and multiple sclerosis and later began to use it for other conditions. “PNF extension is mainly used in rehabilitation and orthopedic environments to restore flexibility, strength and coordination of damaged muscles,” explains Chris Gagliardi, a scientific education manager for the American Council for Exercise. Most often, this stretch is done with a trained partner.
However, anyone who wants to improve mobility can benefit from PNF techniques. “It is a method and philosophy of treatment that uses the power of the nervous system to improve movement,” says personal coach and physical therapist SNIDEMAN KEATSPT, DPT, COMT, CSCS, LMT.
He explains that the breakdown of acronym helps to understand how it works:
- Proprioceptive: Referring to many sensory receptors that transmit information about the body’s movement and position again in the central nervous system.
- Neuromuscular: The bond between the nerves and the muscles/tendons they supply.
- Facilitation: To make it easier for an action or process.
How does the extension of PNF work?
Snideman divides the concepts of PNF into “direct” and “indirect” techniques. Direct methods use the force provided by the stretched muscles, while indirect methods use the force provided by the muscles that oppose what lies.
Direct techniques
Direct techniques are used for narrow muscles that are not painful or dangerous to stretch. A common stretching method is contract-relax (CR):
- You stretch the narrow muscle to its range of movement or just shy to it if this is painful.
- Then from that position, contraction the muscle isometric (aka push against a force without moving the muscles) for five to 10 seconds.
- After a brief relaxation, you will find that you can stretch your muscles a little deeper.
For example, if you were to stretch your hamstring, you would lie down on your back and raise your leg as high as you can go while you keep it straight. Then, push against an opposing force – such as partner, belt or wall – as if you were going to lower your foot down, but make sure your foot does not move. Once you contract up to 10 seconds, relax your foot and you should be able to raise it higher than you have done before.
“This technique works from what is called ‘isometric relaxation,” Snideman explains, “which means that a muscle has a short period of relaxation after isometric contraction. “
This relaxation is possible due to a reflex called autogenic inhibition. When muscle contractions, the sensory receptors called the Golgi tendon organs send a inhibitory signal that directs the muscles to release the tension, allowing it to last. Simply put, the muscles relax themselves when it experiences a lot of tension.
You can often make direct extension of PNF with a partner or props like a belt or a wall.
Indirect techniques
Indirect techniques use parts of the antagonist, or opponent, to stretch a narrow muscle. “This technique can be better when a muscle is weak or painful to contract,” Snideman says.
With indirect techniques:
- You stretch the narrow muscle to its range of movement or just shy to it if this is painful.
- Then, instead of contracting that muscle, you is isometricly contract the other opposing muscles for five to 10 seconds, which, in turn, help the narrow muscles rest and stretch.
For example, if you are going to extend your chest, you will raise your arm up, so that it is parallel to the soil and extend it as much as possible. From that point, tighten your arm against a partner or a wall behind you and contract the muscles on your shoulders and the top of your back to push against force. Once you contract for up to 10 seconds, relax your arm and you can find more range of movement in the initial chest extension.
During this technique, the muscles are included in mutual braking. As a muscle is contracting, the inhibitory signals cause the opposing muscles to rest.
The indirect extension of PNF is usually performed with a partner, but it may be possible to extend with props yourself, depending on what you are aiming for.
When should I stretch PNF?
“There is no consensus when it is best to use PNF extension,” Snideman says. “But if this type of stretch is used before the activity, it can help someone achieve the range of movement they need for whatever activity they will participate in.”
It is better to heat up before you make PNF stretch, as the flexibility is more effectively trained when the muscle is warm, Gagliardi adds.
Also, before exercise, be sure to make some dynamic stretches after the stretch of PNF. Otherwise, studies show that they may have less height or vertical jump power during exercise.
What are the benefits of stretching PNF?
“PNF type extension often produces a greater increase in the range of movement faster than passive or static approaches,” says Snideman.
In a study published in Biology of sports In 2016, researchers divided 40 college students with narrow hamstrings into four groups. Three days a week for four weeks, the students performed:
- Static stretch
- Pnf
- Technique of raising the right legs of withdrawal of the Mulligan (TSLR) (another technique that enhances the flexibility of the hamstring)
- Without extension
PNF and Mulligan Tslr Mulligan both increased the range of hamstring movement more than static extension. Some even consider PNF “the most effective stretch technique” for increasing the range of movement.
Preliminary measures when practicing PNF extension
To be sure, only PNF extends with a professional, such as a personal trainer or physical therapist trained in practice. Tell them about injuries or types, as damaged contracting muscles or tendons can worsen things, Snideman warns.
This is also true if you have had the latest surgeries, as stretching the affected muscles can damage healing. Once you know the techniques, you may be able to make some PNF stretching.
