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How
To Perform A PNF Stretch
Proprioceptive Neuromuscular Facilitation
Proprioceptive Neuromuscular Facilitation (PNF)
is a more advanced form of flexibility training that involves
both the stretching and contraction of the muscle group being
targeted. PNF stretching was originally developed as a form
of rehabilitation, and to that effect it is very effective.
It is also excellent for targeting specific muscle groups, and
as well as increasing flexibility, (and range of movement) it
also improves muscular strength.
Warning!
Certain
precautions need to be taken when performing PNF stretches as
they can put added stress on the targeted muscle group, which
can increase the risk of soft tissue injury. To help reduce
this risk, it is important to include a conditioning phase before
a maximum, or intense effort is used.
Also,
before undertaking any form of stretching it is vitally important
that a thorough warm up be completed. Warming up prior to stretching
does a number of beneficial things, but primarily its purpose
is to prepare the body and mind for more strenuous activity.
One of the ways it achieves this is by helping to increase the
body’s core temperature while also increasing the body’s muscle
temperature. This is essential to ensure the maximum benefit
is gained from your stretching.
For
a more detailed article on warming up properly, click here.
How
to perform a PNF stretch
The
process of performing a PNF stretch involves the following.
The muscle group to be stretched is positioned so that the muscles
are stretched and under tension. The individual then contracts
the stretched muscle group for 5 - 6 seconds while a partner,
or immovable object, applies sufficient resistance to inhibit
movement. Please note; the effort of contraction should be relevant
to the level of conditioning.
The
contracted muscle group is then relaxed and a controlled stretch
is applied for about 30 seconds. The muscle group is then allowed
30 seconds to recover and the process is repeated 2 - 4 times.
Refer to the diagrams below for a visual example.
The athlete and partner assume the position for the stretch,
and then the partner extends the body limb until the muscle
is stretched and tension is felt.
The
athlete then contracts the stretched muscle for 5 - 6 seconds
and the partner must inhibit all movement. (The force of the
contraction should be relevant to the condition of the muscle.
For example, if the muscle has been injured, do not apply a
maximum contraction).
The
muscle group is relaxed, then immediately and cautiously pushed
past its normal range of movement for about 30 seconds. Allow
30 seconds recovery before repeating the procedure 2 - 4 times.
Information
differs slightly about timing recommendations for PNF stretching
depending on who you are talking to. Although there are conflicting
responses to the question of how long should I contract the
muscle group for and how long should I rest for between each
stretch, I believe (through a study of research literature and
personal experience) that the above timing recommendations provide
the maximum benefits from PNF stretching.
Article
by Brad Walker. Brad is a leading stretching and sports
injury
consultant with over 15 years experience in the health and
fitness industry. For more articles on the prevention & treatment
of sports injury, subscribe to The Stretching & Sports
Injury Newsletter by visiting http://www.thestretchinghandbook.com
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