Pnf Stretching - An Introduction

Limited range of motion of your joints may have negative influences on your health. Improved flexiblility can reduced physical pain levels and reduce the risk of injury. The most obvious method for increasing flexibility is through stretching and probably the most efficient stretching technique is PNF stretching

PNF stands for proprioceptive muscular facilitation and it is generally considered as one the most effective forms of stretching available. This does not mean that normal static stretching does not have any value. The benefits that arise from PNF stretches occur as a result that the stretches promote inhibition of the muscles which assists in increasing the amount that the specific muscles can be stretched.

PNF stretching initially developed as a form of rehabilitative therapy so as to lessen and hopefully reverse the impact of a paralysis or stroke. The effectiveness of the technique led physiotherapists and other health/sports professionals to investigate it further and apply it to other areas.

PNF stretching refers to a group of techniques in which a specific muscle is passively stretched, then contracted isometrically against resistance while the muscle is held in the stretch (ie the amount of stretch in the muscle is maintained) and then passively stretched again with an increased range of motion, delivering results that would not be found with traditional passive stretches.

PNF stretching is used to target a specific muscle or muscle group. This means specific exercises will be performed on specific muscles for a specific period of time. Please take care when you are attempting these stretches. You will need to warm up the muscles with very light and gentle stretching prior to moving on to the more involved PNF stretches. This will reduce the potential for injury and make the entire venture well worth it in the end.

So how is a PNF stretch actually performed? The process is not difficult, particularly if you have a partner to help you. Here is a brief overview of the most common way a PNF stretch is done: You will need to select the specific muscle group that you want to work on and position them in such a manner that they can be effectively stretched while under constant tension. To hold the muscle in a stretch then either use a partner or suitable equipment. Common benches, towels, walls, chairs can suffice.

Whilst the muscle is held in a passively stretched state by your partner or the equipment then contract the target muscle for around 6-8 seconds. Don't overdo this - for an effective pnf stretch then the amount of contraction does not need to be particularly strong. After about ten seconds, allow the muscle to relax. Then, perform a regular stretch for about 10-15 seconds. For the maximum effect then repeat this step a number of times.

One interesting aspect of PNF stretching is that for the most rapid improvement in flexibility and joint range of motion then daily stretching of a given muscle group is not recommended. Two or three sessions a week on a muscle group is more than sufficient and allows the muscle to recover from any microtrauma before restretching.

As with any stretching or exercise program, only take a PNF stretch to the limit of what feels comfortable for you. If you experience any pain during the exercise then you may be overstretching. If pain persists then consult your health care professional.

Those are some of the basics and benefits of incorporating PNF stretching into your exercise regime. Working with a partner makes it easier and more effective to understand and explore your body's response to PNF stretching. When performed properly and regularly then your flexibility will improve dramatically in a relatively short period of time.