Learn how to use PNF Stretching to take your Flexibility to the next level
Submitted by Male Fitness Blog
Submitted by The Stretching Institute
PNF Stretching (and no, it’s not Popular, New, and Fun) is a very effective stretching method that involves both stretching and contracting the muscle to increase the range of motion in a muscle (or group.) It was originally designed, and still used, as a rehabilitative technique for rehabbing injured muscles. Today, it is used as a method for increasing flexibility in even uninjured muscles. Its effectiveness comes from the dynamic nature of the stretch, which is also why it can be dangerous if done incorrectly.
PNF (Proprioceptive Neuromuscular Facilitation) stretching can cause additional stretch to the targeted muscle group, so extra care must be exercised when using this style of stretching. A conditioning phase before going all out on the stretches is important, just as with any new exercise program. A good general warm up should be used before performing this exercise, as well. Due to the dynamic nature of the stretches it is important to learn the proper form on the stretches, also.
Although PNF stretches can be performed alone it is best to use a partner. To perform the stretch, the target muscle is stretched to put it under tension, then the muscle is contracted against a partner or immovable object (inhibiting the movement of the limb or body) for five to six seconds, and then the muscle is relaxed and an additional, controlled stretch is applied and held for about 30 seconds. The muscle is rested for 30 seconds and then the stretch is performed again, for two to four repetitions. Actual times for holding the stretch and rest time varies depending on the research read, but the above times seem to work well.
PNF stretches provide additional stretching to the fascia around the muscle, the tendons, and the belly of the muscle itself. They can be a great tool for the athlete because the added stress of the contraction, followed by additional stretching will prepare the muscle for the activities encountered in sports. It also provides a small degree of conditioning in the muscle, as well.
PNF stretching is just one tool in the stretching tool box. Stretching in general is an often overlooked piece of the entire conditioning puzzle. Click here for more information on stretching, including PNF that will improve flexibility, reduce injuries, and increase overall health.
