PNF stretching, or proprioceptive neuromuscular facilitation stretching, is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion in order to improve motor performance and aid rehabilitation.
Various PNF stretching techniques based on Kabat’s concept are: Hold Relax, Contract Relax, and Contract Relax Antagonist Contract (CRAC) etc. Contract Relax: Passive placement of the restricted muscle into a position of stretch followed by an isometric contraction of the restricted muscle. During the 1960s, the physical therapy departments of several universities began offering courses in PNF and by the late 1970s PNF stretching began to be used by athletes and other healthy people for more flexibility and range of motion. PNF stretching, or proprioceptive neuromuscular facilitation stretching, is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion in order to improve motor performance and aid rehabilitation. During the 1960s, the physical therapy departments of several universities began offering courses in PNF and by the late 1970s PNF stretching began to be used by athletes and other healthy people for more flexibility and range of motion. Dynamic stretching is similar to static in the fact that you’re still working to stretch a specific muscle group, but it incorporates elements of postural control, stability and/or balance. Here’s a good example. 1  With your right hand resting on a wall, you use your left hand to pull your left heel to your buttock.  PNF Stretching. PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2). PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common-they facilitate muscular inhibition. 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. Learn how to use PNF Stretching to take your Flexibility to the next level. Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective PNF is considered an optimal stretching method when the aim is to increase range of motion, especially as regards short-term changes. During the 1960s, the physical therapy departments of several universities began offering courses in PNF and by the late 1970s PNF stretching began to be used by athletes and other healthy people for more flexibility and range of motion. Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). PNF stretching techniques take advantage of the sudden vulnerability of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length. Stretching also allows for the muscles to relax and slowly become less stiff after exercise. This also decreases the muscle soreness experiences for several days later. Stretching regularly is also a good way to increase flexibility, mobility and decreases the risk of injury or muscle tearing. One specific way to stretch that is appealing the an athlete is called Proprioceptive Neuromuscular Facilitation (PNF). Cool Down & Stretch (PNF). Cool down is important to an athlete after every game or workout. A proper cool down allows for the body to properly dispose of toxic waste that accumulated through muscle contractions and metabolism.
https://en.wikipedia.org/wiki/PNF_stretching https://en.wikipedia.org/wiki/PNF_stretching http://robertsontrainingsystems.com/blog/qa-is-static-stretching-good/ http://www.sport-fitness-advisor.com/pnfstretching.html http://stretchcoach.com/articles/pnf-stretching/ https://en.wikipedia.org/wiki/PNF_stretching http://web.mit.edu/tkd/stretch/stretching_4.html http://blogs.ubc.ca/hkinapex/sample-prescription/cool-down-stretch-pnf/
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