Stretching offers a multitude of benefits, from flexibility to increasing blood flow. Stretching is used by experts for injury rehabilitation, fitness programs, and athletic preparation.
Stretching is not just one-size-fits-all; there are types of stretching and types within those types, each with its own techniques and benefits. One of those is PNF stretching. PNF stands for proprioceptive neuromuscular facilitation. It's a stretching technique used by many therapists to help injured individuals regain their range of motion, but the benefits of PNF stretching are not limited to rehabilitation; anyone can benefit from it.
In this article, I will share with you all about PNF stretching, its benefits, and its different types.
What Is PNF Stretching?
PNF stretching is a technique developed by Herman Kabat and Margaret Knott (a neurophysiologist and a physical therapist) at the Kabat-Kaiser Institute. The technique was developed for individuals with neurological conditions. However, it expanded to include musculoskeletal conditions.
PNF is based on the principle of improving motor function and control through facilitating or inhibiting muscle contractions.
This technique is also used to improve the performance of athletes.
Types of PNF Stretching
There are three different types of PNF stretching. What they have in common is that they all rely on stretching a muscle to its limit in order to trigger the protective reflex that would calm and relax the muscle.
The three types of PNF stretching are:
1. Hold-relax
This technique involves the following steps:
Passive Stretch: Stretch the muscle and hold that stretch for several seconds.
Contract: Push against the stretch, i.e., contract it without moving for about five seconds.
Relax: Relax the stretch and repeat the process again while exhaling.
2. Contract-Relax
This technique of PNF is similar to the one above; the only difference is during the second step of contraction. In hold-relax, contraction is done without moving, while in contract-relax, contraction is done while moving.
3. Hold-relax-contract
The first two steps of hold-relax-contract are similar to those of hold-relax, but the last steps differ in that instead of relaxing into a passive stretch, you actively push into the stretch.
If you feel like you are still confused you can take a look at this video.
Benefits of PNF Stretching
1. Increased Range of Motion
PNF stretching increases your range of motion more than any other type of stretching ¹. PNF has proven to increase range of motion effectively in joints, which enables you to maintain a better balance. Which, in turn, means that you are less likely to fall and sustain injury.
2. Increased Circulation
PNF stretching increases the blood flow to your muscles, thereby supplying them with the necessary nutrients and oxygen. Some say that this reduces soreness after a workout, which makes exercising less painful and easier to maintain on a day-to-day level. However, whether stretching really reduces soreness is still up to debate.
3. Flexibility
Flexibility is one of the four measures of overall fitness (the other three being aerobic, muscular, and body composition). As you age, your flexibility decreases as your muscles become shorter and tighter. PNF stretching can increase the flexibility of your muscles and prevent injury due to a lack of flexibility.
4. Reduce Stress
Our lives are stressful, too stressful to say the least. All of this stress contracts your muscles, PNF stretching can relax the tensed muscles. And let's not forget! That PNF stretching is in the end an exercise, which means it has the same endorphins-releasing effect that exercises have. In other words, it can improve your mood.
5. Relief for Back Pain
This is one reason why I'm considering trying PNF stretching, because I'm one of millions of people who struggle with back pain sometimes. A meta-analysis of 12 eligible trials suggests that PNF has beneficial effects in relieving back pain ².
Dos and Don'ts of PNF Stretching
Here are some tips regarding PNF stretching:
Dos:
PNF is effective when completed after a workout, and you do it at least twice a week to sustain the beneficial effect.
Warm up a bit before you stretch. Walk or jog for five minutes, then stretch.
Donts:
PNF stretching decreases strength and power when it's performed before high intensity and maximal-effort exercises, like jumping, sprinting, plyometrics, cutting, and similar movements. This can last for more than ninety minutes. That's why it's recommended that you do it after exercise ³.
Don't stretch until you feel pain.
Drawbacks and Risks of PNF Stretching
Despite PNF stretching being an excellent technique that has its virtues and benefits for many individuals, it also has some drawbacks and risks.
PNF techniques are complicated and need experience to be performed; they can't be done without the assistance and supervision of an expert.
PNF stretching can put more stress on the targeted muscles and tissues, which can increase the risk of injury. However, this can be avoided if certain precautions are taken (to aim for a specific stretch intensity and a specific force of contraction). The expert will know what to do.
The technique might stress the joint.
It might lead to soreness if the muscles aren't used to this kind of stretching.
N.B
Gradual progression and individualization are important.
FAQs about PNF Stretching:
1. What does PNF stand for in PNF stretching?
PNF stands for Proprioceptive Neuromuscular Facilitation, and it's a stretching technique that involves a combination of stretching and contraction of the targeted muscles.
2. Who can benefit from PNF stretching?
PNF stretching is good for a lot of individuals, like athletes who want to improve their flexibility and performance, individuals recovering from injuries seeking to regain range of motion, and people who just want to increase their flexibility and range of motion.
3. How does PNF stretching differ from other stretching techniques?
The difference between PNF stretching and static stretching is that PNF stretching involves a series of contraction and relaxation phases.
4. Is PNF stretching safe for everyone to practice?
While PNF stretching can be highly effective, it is recommended that you perform it with a trained professional, especially if you are a beginner or have a pre-existing condition.
5. When is the best time to perform PNF stretching?
PNF stretching is most effective when you perform it after a warm-up or as part of a cool-down routine following exercise.
6. How often should PNF stretching be done?
To see noticeable benefits from PNF stretching, you should ideally incorporate PNF into your regular routine. It's important to be consistent in order to maintain and improve your flexibility over time.
7. Do I need to consult a healthcare professional before incorporating PNF into my routine?
If you are experiencing chronic pain or specific injuries, you should consult a healthcare professional before you begin any stretching program. Generally speaking, though, don't start PNF stretching without the assistance of a therapist.
8. Is PNF stretching suitable for older adults?
Yes, if you are an older adult, PNF stretching can be good for you; it can help you maintain or improve your flexibility and mobility. But remember that it's important to start gradually and modify stretches as needed to accommodate your needs, fitness level, and any existing health concerns.
9. How can I learn PNF stretching techniques?
In order for you to learn PNF stretching techniques safely and effectively, I advise you to consult a qualified fitness trainer or physical therapist, or you can attend a class in which you can receive proper instructions and feedback on the correct form and technique.
Takeaway:
PNF stretching is a stretching technique used by therapists for rehabilitation after injury, and it's used by athletes and non-athletes to increase range of motion. There are three types of PNF stretching that are generally similar, but they differ in some steps. PNF stretching has a lot of benefits and some drawbacks as well.
Most importantly, keep in mind that it is not recommended to practice PNF without the presence of an expert.
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