PNF Stretching Explained
PNF stretching is a
combination of static passive stretching and isometric
stretching.
Usually the assistance of
a partner is
required although for some stretches it is
not essential. What does PNF stand for?
Proprioceptive
Neuromuscular Facilitation.
It sounds far more complicated than it is!
The most common PNF
stretching technique is the contract-relax method.
It consists of stretching a muscle group passively, contracting the muscle
group isometrically while in a stretched position, relaxing the muscle
group and finally increasing the stretch passively.
It's easier to imagine with an example. |
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1. Lying flat on you back, have a partner raise one of your legs in the
air. Keeping your leg straight your partner should gently push your heel
in the direction of your head.
2. When you feel your leg is stretched as far as is comfortably possible,
hold that position and have your partner provide resistance for you to
push against.
3. Try to push your heel into the floor. Your partner should provide just
the right amount of resistance so that you leg doesn't move.
4. Hold the contraction for 10 seconds and relax for 2-3 seconds.
5. Your partner should gently try to increase the stretch after 2-3
seconds of relaxation holding the stretch for 10-15 seconds.
A similar PNF stretching technique is the
contract-relax-antagonist-contract or CRAC... ouch - sounds
painful, but it isn't with correct technique! Using the example above...
After the first contraction of the hamstrings (agonist) in step 3 the
quadriceps (antagonist) would be isometrically contracted and allowed to
relax for 20 seconds. Unlike in the first example no further stretch is
required. Why?
The action of contracting the antagonist increases relaxation and
flexibility in the agonist. The mechanism that controls this action is
called reciprocal inhibition. A further stretch can be added at the
end of the CRAC technique but the risk of injury may negate any additional
benefits.
The same basic principles that apply to Isometric stretching also apply to
PNF;
1. Leave 48 hours between PNF stretching routines.
2. Perform only one
exercise per muscle group in a session.
3. For each muscle group
complete 2-5 sets of the chosen exercise.
4. Each set should
consist of one stretch held for 10-15 seconds after the contracting and
relaxing phases.
5. PNF stretching is not
recommended for anyone under the age of 18.
6. If PNF stretching is
to be performed as a separate exercise session, a thorough warm up
consisting of 5-10 minutes of light aerobic exercise and some dynamic
stretches must precede it.
Course Contributor Phil Davies
