PNF stretching ideas
Stretching has long been employed being a way to enhance flexibility. Particularly when playing sports, if a person is not able to perform because of a failure to move a joint through a good range of flexibility, this may become a concern. Having the ability to move a joint via a full range of motion, or even having the ability to hyperextend this joint, will allow for far better performance for both athletes and people generally. At this point, what exactly is PNF stretching?
Sports medicine has classified four primary types of stretching. In no specific order, these are PNF stretching, Dynamic, Static, and Ballistic. What does PNF mean? Proprioceptive Neuromuscular Facilitation. I understand, that’s not very self-instructive is it. Don’t worry, that’s the reason why I’m here. PNF stretching basically identifies any type of stretching out that involves having a partner stretch you employing a mixture of muscle contraction and muscle relaxation techniques. It’s probably the most efficient forms of flexibility training to increase your range of flexibility.
PNF stretching typically involves a period of muscle contraction for 7-15 seconds, instantly accompanied by a duration of muscle relaxation for the next 7-15 secs. It is recommended to not take more than 20-30 secs in between each stretch.
Types Of PNF Stretching
Contract Relax
A partner moves the subject’s extended leg to a point of moderate discomfort and holds for a few seconds. The subject concentrically contracts the hamstring through a range of motion. The subject then calms as their partner does a second unaggressive range of flexibility, extending the muscle even more compared to the first time, due to autogenic self-consciousness being activated by the contraction phase of the stretch.
Hold Relax
A partner moves the subject’s expanded leg to a point of mild discomfort and keeps for a couple of seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner. The subject then calms while the partner finishes another unaggressive stretch, stretching out the muscle even more compared to first time due to autogenic inhibition being triggered by the contraction phase of the stretch.
Hold-Relax Using Opposing Muscle Contraction
A partner moves the subject’s expanded leg to some extent of moderate soreness and keeps for a couple of seconds. The subject isometrically contracts the hamstring by forcing their expanded leg towards their partner. The subject then calms and enables the partner perform one more passive stretch, this time around, while the subject flexes the hip. This initiates reciprocal inhibition which allows this second stretch to be greater.
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