Stretching is an integral a part of any exercise routine. Higher flexibility allows us to turn out to be extra proof against harm whereas gaining power, however most individuals solely find out about two varieties of stretches:

• Static: Conventional stretching the place a muscle is held in an elongated place for as much as 30 seconds (suppose toe-touches) to launch stress and make muscle groups extra pliable.
• Dynamic: Motion-based actions (e.g., trunk twists, excessive knees) to prime the physique for motion.

However there’s one other strategy to improve flexibility and vary of movement referred to as PNF stretching. In the event you’ve ever labored out with a private coach who stretched you post-workout or visited one of many fashionable stretching studios, chances are you’ll already be acquainted with this apply.

Whether or not you’re a novice or often have another person stretch you, right here’s what it is advisable to find out about PNF stretching.

What Is PNF Stretching?

Proprioceptive neuromuscular facilitation, or PNF stretching, entails stretching a muscle to its restrict after which contracting that muscle or a surrounding muscle to permit for a deeper stretch — just like energetic stretching. The objective of the apply is to unlock higher ranges of movement and enhance flexibility.

Bodily therapists developed PNF within the Forties as a strategy to deal with sufferers with polio and a number of sclerosis and later started utilizing it for different circumstances. “PNF stretching is primarily utilized in rehabilitative and orthopedic settings to revive flexibility, power, and coordination to injured muscle groups,” explains Chris Gagliardi, scientific training content material supervisor for the American Council on Train. Most frequently, this stretching is finished with a skilled companion.

Nonetheless, anybody who desires to enhance mobility can profit from PNF methods. “It’s a therapy methodology and philosophy that makes use of the facility of the nervous system to reinforce motion,” says private coach and bodily therapist Keats Snideman, PT, DPT, COMT, CSCS, LMT.

He explains that breaking down the acronym helps to grasp the way it works:

• Proprioceptive: Referring to the numerous sensory receptors that relay details about the motion and place of the physique again to the central nervous system.
• Neuromuscular: The connection between the nerves and the muscle groups/tendons that they provide.
• Facilitation: To make an motion or course of simpler.

How Does PNF Stretching Work?

Snideman splits PNF ideas into “direct” and “oblique” methods. Direct strategies use pressure supplied by the muscle being stretched, whereas oblique strategies use pressure supplied by muscle groups that oppose the one being stretched.

Direct methods

Direct methods are used for tight muscle groups that aren’t painful or harmful to stretch. A standard stretching methodology is contract-relax (CR):

• You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
• Then from that place, isometrically contract the muscle (a.ok.a. push in opposition to a pressure with out transferring the muscle) for 5 to 10 seconds.
• After a short leisure, you’ll discover that you may stretch the muscle a bit deeper.

For instance, should you have been to stretch your hamstring, you’d lie in your again and carry your leg up as excessive as it could possibly go whereas maintaining it straight. Then, push in opposition to an opposing pressure — like a companion, strap, or wall — as should you have been going to decrease your leg again down, however be certain your leg doesn’t transfer. After contracting for as much as 10 seconds, chill out your leg, and you must be capable of carry it larger than you probably did beforehand.

“This system works by what is named ‘post-isometric leisure,’” Snideman explains, “which signifies that a muscle has a short interval of leisure after isometric contraction.”

This leisure is feasible due to a reflex referred to as autogenic inhibition. When the muscle contracts, sensory receptors referred to as golgi tendon organs ship an inhibitory sign that directs the muscle to launch stress, permitting it to elongate. Put merely, the muscle relaxes itself when it experiences an excessive amount of stress.

You’ll be able to typically do direct PNF stretching with a companion or with props like a strap or a wall.

Oblique methods

Oblique methods use antagonist, or opposing, physique components to stretch a decent muscle. “This system may be higher when a muscle is weak or painful to contract,” Snideman says.

With oblique methods:

• You stretch the tight muscle to its finish vary of movement or simply shy of it if that’s painful.
• Then, slightly than contracting that muscle, you isometrically contract different opposing muscle groups for 5 to 10 seconds, which, in flip, assist the tight muscle chill out and stretch.

For instance, should you have been to stretch your chest, you’d carry your arm up in order that it’s parallel to the bottom and stretch it as far again behind as you possibly can with out ache. From that time, brace your arm in opposition to a companion or a wall behind you and contract the muscle groups in your shoulders and higher again to push in opposition to the pressure. After contracting for as much as 10 seconds, chill out your arm, and chances are you’ll discover extra vary of movement within the preliminary chest stretch.

Throughout this system, the muscle groups have interaction in reciprocal inhibition. Whereas one muscle is contracting, inhibitory alerts trigger the opposing muscle to chill out.

Oblique PNF stretching is usually carried out with a companion, however it might be potential to stretch by yourself with props, relying on what muscle you’re focusing on.

When Ought to I Do PNF Stretching?

“There is no such thing as a consensus on when it’s best to make use of PNF stretching,” Snideman says. “But when this sort of stretching is used previous to exercise, it could possibly assist somebody obtain the vary of movement they want for no matter exercise they’re about to partake in.”

It’s greatest to heat up earlier than doing PNF stretching, as flexibility is most successfully skilled when the muscle is heat, Gagliardi provides.

Additionally, earlier than train, make sure to do some dynamic stretching after PNF stretching. In any other case, research present you’ll have much less vertical bounce peak or energy throughout your exercise.

What Are the Advantages of PNF Stretching?

“PNF-type stretching typically produces a higher improve in vary of movement extra rapidly than passive or static approaches,” Snideman says.

In a examine revealed in Biology of Sport in 2016, researchers divided 40 school college students with tight hamstrings into 4 teams. Three days every week for 4 weeks, college students carried out:

• Typical static stretching
• PNF stretching
• Mulligan traction straight leg elevate (TSLR) method (one other method that will increase hamstring flexibility)
• No stretching

PNF stretching and Mulligan TSLR each elevated hamstring vary of movement greater than static stretching did. Some even think about PNF the “best stretching method” for rising vary of movement.

Precautions When Training PNF Stretching

To be protected, solely do PNF stretching with knowledgeable, akin to a private coach or bodily therapist skilled within the apply. Inform them about any accidents or strains, as contracting injured muscle groups or tendons could worsen issues, Snideman cautions.

This additionally applies should you’ve had current surgical procedures, as stretching the affected muscle groups could impair restoration. As soon as you recognize the methods, you could possibly do some PNF stretching by yourself.