Strain It is an integral part of any exercise routine. Bigger flexibility enables us to become more resistant to injuries while we gain strength, but most people just know about Two species From Sorros:
- Static: Traditional stretching where the muscle is kept in an elongated position for up to 30 seconds (refer to the touch of the toes) to release the tension and make the muscles more pure.
- Dynamic: Movement -based activities (eg Trunk bandages, high knees) To direct the body for action.
But there is another way to increase the flexibility and range of movement called 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.
Whether you are a novice or often someone else stretches you, here’s what you need to know about stretching PNF.
What does PNF extend?
Proprioceptive neuromuscular relief or PNF stretching involves stretching muscle to restriction, then contracting that muscle or surrounding muscle to allow deeper stretching – similar to as active stretching. The aim of the practice is to unlock a larger range of movements and improve flexibility.
Physical therapists developed PNF in the forties As a way of treating patients with polio and multiple sclerosis, and later began to use for other conditions. “PNF stretching is primarily used in rehabilitation and orthopedic settings to restore flexibility, strength and coordination on the injured muscles,” explains Chris GagliardiHead of the content of scientific education for the US Exercise Council. Most often, this stretching is done with a trained partner.
However, anyone who wants to improve mobility can benefit from PNF techniques. “It is a method of treatment and philosophy that uses the power of the nervous system to improve movement,” says a personal trainer and physical therapist Keats RecordPT, DPT, Comt, CSCS, LMT.
Explains that breaking up acronym helps to understand how it works:
- Proprioceptive: Referring to many sensory receptors that transmit 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 supply.
- Facilitating: to facilitate the action or procedure.
How does PNF stretch work?
Snjeman shares the concepts of PNF “Direct” and “indirect” techniques. Direct methods use a force that extends the muscle that extends, while indirect methods use the force provided by the muscles that are opposed to the one that extends.
Direct techniques
Direct techniques are used for tight muscles that are not painful or dangerous to stretch. The usual stretching method is a contract (CR):
- Squeeze a tight muscle to its end range of movement or just shy if it is painful.
- Then from that position, isometric Contract the muscle (aka pushed against the force without moving muscle) for five to 10 seconds.
- After a brief relaxation, you will find that you can stretch your muscle a little deeper.
For example, if you stretched out the collection, you would lie on your back and lift your legs as much as you can while holding it straight. Then press against the opposite forces – like a partner, strap or wall – as if you were going to lower your leg back, but make sure your leg does not move. After you have contracted for up to 10 seconds, relax your leg and you should be able to lift it more than you have before.
“This technique works what is called” Post-Isometric Relaxation, “explains Record,” which means that the muscle has a short relaxation period after an isometric contraction. “
This relaxation is possible because of a reflex called autogenic inhibition. When the muscle contracts, the sensory receptors called Golgi tendons are sent to the inhibition signal that directs the muscle to release the tension, allowing it to be elongated. Simply put, the muscle relaxes when it experiences too much tension.
You can often extend directly to PNF with a partner or with props such as a strap or wall.
Indirect techniques
Indirect techniques are used by an antagonist or opposing parts of the body to stretch a solid muscle. “This technique could be better when the muscle is weak or painful for the contract,” Snideman says.
With indirect techniques:
- Squeeze a tight muscle to its end range of movement or just shy if it is painful.
- Then, instead of arranging that muscle, you are isometrically tightened with other opposing muscles for five to 10 seconds, which in turn helps in the tight muscle to relax and stretch out.
For example, if you stretched your chest, you would raise your hand so that it is parallel to the soil and stretch it out as much as possible without pain. From that moment, secure your hand toward your partner or wall behind you and arrange your muscles in your shoulders and upper backs to push yourself against the force. Once you get up to 10 seconds, relax your hand and you may find multiple range of movements in the initial stretching of your chest.
During this technique, the muscles deal with reciprocal inhibition. While one muscle is infected, inhibitory signals cause the opposing muscle to relax.
The indirect stretching of PNF is usually performed with a partner, but it is possible to stretch on the props on their own, depending on which muscle you aim.
When should I do pnf stretching?
“There is no consensus on when it is best to use PNF stretching,” Snideman says. “But if this stretching type is used before the activity, it can help someone achieve the range of movements they need for any activity they will participate in.”
It is best to warm up before the expiration of PNF, because the flexibility is the most effective dress when the muscle is warm, Gagliardi adds.
Also, before exercise, be sure to make some dynamic stretching After pnf stretching. Otherwise, studies show that you may have The less vertical height of the jump or power during exercise.
What are the benefits of stretching PNF?
“The stretching of the PNF type often creates a greater increase in the range of movements faster than passive or static approaches,” Snideman says.
In a Study published in The biology of the sport In 2016Researchers shared 40 students with narrow lower legs in four groups. Three days a week in four weeks, students performed:
- Typical static stretching
- Pnf stretching
- Mulligan pulls a flat leg lift (tslr) technique (other technique that increases knee flexibility)
- No stretching
PNF stretching and mulligan tslr increased the range of knee movement more than it made static stretching. Some even consider Pnf “the most effective stretching technique” to increase the range of movements.
Caution measures when exercising PNF stretching
To be sure, only PNF extends only with a professional, such as a personal trainer or a physical therapist dressed in practice. Tell them about any injuries or stresses, because the contractual injured muscles or tendons can make things worse, warns Record.
This also applies if you had recent surgery, as stretching of the affected muscles can impair recovery. Once you find out the techniques, you may be able to make the PNF that stretches yourself.
