PNF Stretching Examples
Stretching has long been utilized as a technique to improve flexibility. Especially when playing sports, if a person is not able to perform because of an inability to move a joint through a good range of motion, this can grow to be a problem. Being able to move a joint via a full range of motion, or even being able to hyperextend this joint, will permit for better performance for both athletes and individuals in general. Now, what specifically is PNF stretching?
PNF Stretching
Sports medicine has classified four primary types of stretching. In no certain order, these are Static, Dynamic, Ballistic, and PNF stretching. What does PNF stand for? Proprioceptive Neuromuscular Facilitation. I know that’s not very self-explanatory, is it? Not to worry, that’s why I’m here. PNF stretching merely refers to any type of stretching that involves getting a partner stretch you using a combination of muscle contraction and muscle relaxation methods. It is one of the most effective forms of flexibility training to improve your range of motion.
Whenever you perform a PNF stretching, it typically involves a period of muscle contraction for 7-15 seconds, following which a period of muscle relaxation for yet another 7-15 seconds follows. To make the stretching much more effective, stay away from taking more than 20-30 seconds of break in between each of your stretch.
Kinds of PNF Stretching
Contract Relax
A partner moves the subject’s extended leg to a point of mild discomfort and holds for a couple of seconds. The subject concentrically contracts the hamstring through a range of motion. The subject then relaxes as their partner does a second passive range of motion, extending the muscle much more than the first time, because of autogenic inhibition being activated by the contraction phase of the stretch.
Hold Relax
A partner moves the subject’s extended leg to a point of mild discomfort and holds for a couple of seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner. The subject then relaxes while the partner completes a second passive stretch, extending the muscle even more than the very first time because of autogenic inhibition being activated by the contraction phase of the stretch.
Hold-Relax Utilizing Opposing Muscle Contraction
A partner moves the subject’s extended leg to a point of mild discomfort and holds for a couple of seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner. The subject then relaxes and lets the partner perform yet another passive stretch, this time, while the subject flexes the hip. This initiates reciprocal inhibition which permits this second stretch to be greater.
PNF Stretching Examples
· The Lying Glute Stretch
· Seated Glute
· Lying Piriformis
· Lying Hamstring
· Seated Hamstring Stretch
· Lying prone Quadriceps Stretch
· PNF Bent Leg Groin Stretch
· Behind Head Chest Stretch
· Overhead Lat Stretch
· Overhead triceps Stretch
· Seated Bicep Stretch
· Seated Front Deltoid Stretch
Stretching has long been utilized as a technique to improve flexibility. Especially when playing sports, if a person is not able to perform because of an inability to move a joint through a good range of motion, this can grow to be a problem. Being able to move a joint via a full range of motion, or even being able to hyperextend this joint, will permit for better performance for both athletes and individuals in general. Now, what specifically is PNF stretching?
PNF Stretching
Sports medicine has classified four primary types of stretching. In no certain order, these are Static, Dynamic, Ballistic, and PNF stretching. What does PNF stand for? Proprioceptive Neuromuscular Facilitation. I know that’s not very self-explanatory, is it? Not to worry, that’s why I’m here. PNF stretching merely refers to any type of stretching that involves getting a partner stretch you using a combination of muscle contraction and muscle relaxation methods. It is one of the most effective forms of flexibility training to improve your range of motion.
Whenever you perform a PNF stretching, it typically involves a period of muscle contraction for 7-15 seconds, following which a period of muscle relaxation for yet another 7-15 seconds follows. To make the stretching much more effective, stay away from taking more than 20-30 seconds of break in between each of your stretch.
Kinds of PNF Stretching
Contract Relax
A partner moves the subject’s extended leg to a point of mild discomfort and holds for a couple of seconds. The subject concentrically contracts the hamstring through a range of motion. The subject then relaxes as their partner does a second passive range of motion, extending the muscle much more than the first time, because of autogenic inhibition being activated by the contraction phase of the stretch.
Hold Relax
A partner moves the subject’s extended leg to a point of mild discomfort and holds for a couple of seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner. The subject then relaxes while the partner completes a second passive stretch, extending the muscle even more than the very first time because of autogenic inhibition being activated by the contraction phase of the stretch.
Hold-Relax Utilizing Opposing Muscle Contraction
A partner moves the subject’s extended leg to a point of mild discomfort and holds for a couple of seconds. The subject isometrically contracts the hamstring by pushing their extended leg against their partner. The subject then relaxes and lets the partner perform yet another passive stretch, this time, while the subject flexes the hip. This initiates reciprocal inhibition which permits this second stretch to be greater.
PNF Stretching Examples
· The Lying Glute Stretch
· Seated Glute
· Lying Piriformis
· Lying Hamstring
· Seated Hamstring Stretch
· Lying prone Quadriceps Stretch
· PNF Bent Leg Groin Stretch
· Behind Head Chest Stretch
· Overhead Lat Stretch
· Overhead triceps Stretch
· Seated Bicep Stretch
· Seated Front Deltoid Stretch
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