PNF Stretching

PNF stretching ideas

Stretching has always been used as a solution to enhance versatility. Particularly when playing sports, if a person is not able to carry out because of a failure to move a joint via a good range of flexibility, this may turned into a problem. Having the ability to move a joint via a wide range of motion, or even having the ability to hyperextend this joint, permits far better performance for both athletes and individuals typically. At this point, exactly what is PNF stretching?

PNF Stretching

Sports medicine has classified four main forms of stretching. In no particular order, these are PNF stretching, Dynamic, Static, and Ballistic. What does PNF stand for? Proprioceptive Neuromuscular Facilitation. I know, that’s not so self-instructive is it. Don’t worry, that’s why I’m here. PNF stretching simply identifies any sort of stretching out that requires having a partner stretch you using a mixture of muscle contraction and muscle relaxation strategies. It is one of the most powerful types of versatility training to increase your range of motion. 

PNF stretching usually involves a duration of muscle contraction for 7-15 seconds, instantly accompanied by a period of muscle relaxation for another 7-15 secs. It’s recommended to not take more than 20-30 seconds 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 keeps for a few seconds. The subject concentrically contracts the hamstring through a range of flexibility. The subject then calms as their partner does another passive range of flexibility, stretching the muscle even more than the first time, due to autogenic inhibition being activated by the contraction stage of the stretch.

Hold Relax

A partner moves the subject’s extended leg to some extent of mild soreness and keeps for a few seconds. The subject isometrically contracts the hamstring by pushing their extended leg towards their partner. The subject then calms while the partner finishes a second unaggressive stretch, stretching out the muscle even more compared to first time because of 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 mild soreness and holds for a couple of seconds. The subject isometrically contracts the hamstring by pushing their extended leg towards their partner. The subject then relaxes and lets the partner perform an additional passive stretch, this time, while the subject flexes the hip. This triggers reciprocal inhibition that allows this second stretch to be better. 

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