Does PNF extend the most effective way to improve mobility?

Stretch It is an integral part of any exercise routine. Bigger flexibility Allows us to be more resistant to damage while gaining strength, but most people only know Two types Stretch:

• Still: Traditional stretching exercises where the muscles are elongated for up to 30 seconds (think the toes) to release tension and make the muscles more flexible.
• Dynamic: Sports-based activities (e.g., torso twists, High knee) activate the body to act.

However, there is another way to improve flexibility and range of motion, called PNF stretching. If you have ever worked out with a personal trainer who stretches after workout or visits a stylish stretch studio, you may already be familiar with this practice.

Whether you’re a newbie or there are people who often stretch you, this is what you need to know about PNF stretching.

What is PNF stretch?

Protosensory neuromuscular promotion or PNF stretching involves stretching the muscle to the limit and then contracting the muscle or surrounding muscle for deeper stretching – similar to Active stretching. The purpose of this practice is to unlock a larger range of motion and increase flexibility.

Physical therapists developed PNF in the 1940s As a way to treat patients with polio and multiple sclerosis, it was later started using it in other situations. “PNF stretching is primarily used in rehabilitation and orthopedic settings to restore the flexibility, strength and coordination of injured muscles.” Chris Gagliardicontent manager of science education at the American Sports Council. Most of the time, this stretching is done by a trained partner.

However, anyone who wants to improve mobility can benefit from PNF technology. “It’s a treatment and philosophy that uses the power of the nervous system to enhance exercise,” said a personal trainer and physical therapist. Keats sniperPT, DPT, COMT, CSCS, LMT.

He explained that breaking down the abbreviation helps to understand how it works:

• Protothelial feeling: refers to many sensory receptors that convey information about the movement and location of the body back to the central nervous system.
• Neuromuscular: The connection between nerves and the muscles/tendons they provide.
• Promotion: Makes the action or process easier.

How does PNF stretch work?

Snideman divides the PNF concept into “direct” and “indirect” technologies. The direct method uses the force provided by the muscle, while the indirect method uses the force provided by the muscle against the stretch.

Direct technology

Direct technology is used for tight muscles that are not painful or stretched. One common method of stretching is contract-Rex (CR):

• You extend your tight muscles to its final range of motion, or if that hurts, just shy.
• Then from that location, Isometric Contract muscles (also known as the force that does not move muscles) for five to 10 seconds.
• After a brief relaxation, you will find that you can stretch your muscles more deeply.

For example, if you are stretching your hamstrings, you will lie on your back, lifting your legs while keeping them straight. Then, push against forces like a partner, belt, or wall, as if you want to lower your legs, but make sure your legs don’t move. After shrinking for up to 10 seconds, relax your legs and you should be able to lift it higher than before.

“The technology works through what is called ‘posterior venous relaxation’, which means muscles relax briefly after isometric contraction,” Snideman explained.

Because it is called reflex, this relaxation is possible Self-source suppression. When the muscle contracts, sensory receptors called the Gorgi tendon organs send out inhibitory signals that guide the muscle to release tension, thereby prolonging tension. In short, when the muscles experience too much tension, the muscles relax.

You can usually stretch your PNF directly with your partner or props with a belt or wall.

Indirect technology

Indirect techniques use antagonists or opposite body parts to stretch tight muscles. “This technique may be better when muscles are weak or contracted in pain,” Snideman said.

Using indirect techniques:

• You extend your tight muscles to its final range of motion, or if that hurts, just shy.
• Then, instead of succumbing to the muscles, you equate to other relative muscles shortening for five to 10 seconds, which in turn can help tight muscles relax and stretch.

For example, if you want to stretch your chest, you will lift your arms so that it is parallel to the ground and stretch it as much as possible without pain. From then on, your arms rest on the wall behind your partner or behind and contract muscles on your shoulders and upper back to push the force. After contracting for up to 10 seconds, relax your arms and you may find more range of motion during your initial chest stretch.

In this technique, muscles engage in reciprocity inhibition. Although a muscle is contracting, inhibiting signals can cause relative muscle relaxation.

Indirect PNF stretching is usually done with a partner, but depending on your aiming muscle, it may stretch on your own.

When should I stretch my PNF?

“There is no consensus yet when it’s best to use PNF stretching,” Snideman said. “But if this stretching is used before the activity, it can help someone achieve the range of motion required for any activity they will be participating in.”

Gagliardi added that it is best to warm up before doing PNF stretching, because flexibility is the most effective training when the muscles are warm.

Also, be sure to do some before exercising Dynamic stretching After PNF stretching. Otherwise, research shows that you may have Less vertical jump height or Power supply during exercise.

What are the benefits of PNF stretching?

“PNF type stretching usually produces a larger range of motion faster than passive or static methods,” Snideman said.

exist Posted in Sports Biology 2016researchers separated 40 college students Tight hamstrings It is divided into four groups. Three days a week lasts four weeks, with students performing:

• Typical static stretching
• PNF stretch
• Mulligan Traction Straight Leg Raising (TSLR) Technology (another technique to increase hamstring flexibility)
• No stretching

Both PNF stretching and Mulligan TSLR increase the range of hamstring motion more than static stretching. Some people even consider PNF is the “most effective stretching technique” to increase range of motion.

Precautions when practicing PNF stretching

For safety reasons, only PNF stretches with professionals, such as a personal trainer or a physical therapist who has been trained in practice. Tell them any injuries or strains as the injured muscle or tendon may make things worse.

This also applies if you have recently undergone surgery, as stretching the affected muscles can damage recovery. Once you know these technologies, you can do some PNF yourself.