Who is pnf stretching suitable for

Each of these techniques also involves passive, static stretches that are referred to as relax. There are three types of technique for PNF stretches:. PNF techniques are completed in three phases. With each of the three techniques, detailed below, the first phase incorporates a passive pre-stretch of 10 seconds. The muscle actions used in the second and third phases differ for the three techniques.

The second and third phases give each technique its name. S tretches to improve hamstring flexibility have been included below.

The hold-relax technique begins with a passive pre-stretch. This is held at a point of mild discomfort for about 10 seconds. The athlete then holds and resists the movement so that isometric muscle action occurs. This is held for around 6 seconds. The athlete then relaxes and a passive stretch is performed and held for 30 seconds figure The final stretch should be of greater magnitude due to autogenic inhibition e.

The contract-relax technique also begins with a passive pre-stretch of the hamstrings. This is again held at the point of mild discomfort for 10 seconds figure The athlete then extends the hip against resistance from the partner. This is so that a concentric muscle action through the full ROM occurs figure The athlete then relaxes. Following this, a passive hip flexion stretch is applied and held for 30 seconds.

The increased ROM is facilitated due to autogenic inhibition e. However, as this is essentially the same as the hold-relax technique, the contract-relax method described here is preferred. The hold-relax with agonist contraction technique is identical to hold-relax in the first two phases. However, the third phase is where the technique differs. CR i nvolves contracting, holding, releasing and stretching the target muscle. AC is a static or dynamic contraction of the opposite muscle, before stretching the target muscle, followed by a static or dynamic stretch.

Training Stretching: The undervalued performance booster. Training Flexibility: Do I really need it? Before we show you how, there a few factors you need to consider before applying this method to your training: Always ensure you fully understand the correct movement. We even recommend asking an expert or personal trainer to advise you on your form. You may think this is just stretching, but when things begin to get more technical, the risk of injury is heightened, especially if the movement is not performed correctly.

Consider if you really need it first. If you are not an experienced athlete and your main aim is simply to improve your stretching ability, then static stretching may be enough for the time being. Because these methods are easier, the chances of you doing them wrong and causing yourself an injury are lower, yet the effectivity is still relatively high in relation to your goal. PNF is most effective for advanced athletes, who already have experience in stretching.

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And satisfied customers from countries have sent 1,'s of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. Disclaimer : The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice.

Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain. Click here to get it now!

What is PNF Stretching? Proprioceptive Neuromuscular Facilitation — How to do it, precautions to take, safety guidelines, and PNF stretching examples. Proprioceptive Neuromuscular Facilitation PNF is a more advanced form of flexibility training, which involves both the stretching and contracting of the muscle group being targeted. Watch the Video for a Summary of This Article. Transcript from video click to open Proprioceptive Neuromuscular Facilitation PNF is an advanced form of flexibility training, which involves both the stretching and contracting of the muscle group being targeted.

Sharman, MJ. Etnyre, B. PNF Precautions! In fact, PNF stretching works best when a gentle stretch and contraction is used. Aim for a stretch intensity and a contraction force of no more than about 5 or 6 out of The smaller the muscle group, the less force is needed.

Also, before undertaking any form of stretching it is vitally important that a thorough warm up be completed. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity.

This is essential to ensure the maximum benefit is gained. How to perform a PNF stretch? The process of performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5 — 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. The contracted muscle group is then relaxed and a controlled stretch is applied for about 20 to 30 seconds.

The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 20 to 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 — 4 times. Want more PNF Stretches? Do away with stiff, tight muscles and joints; Improve your freedom of movement; Get rid of injuries, aches and pains; Improve your sporting performance; and Take your flexibility to the next level.

Research and References Adler, S. Beckers, D. Buck, M.