What are PNF exercises?
Proprioceptive Neuromuscular Facilitation. Proprioceptive neuromuscular facilitation (PNF) is an approach to the therapeutic exercise that uses proprioceptive, cutaneous, and auditory input to produce functional improvement in motor output and can be vital element in the rehabilitation process of many injuries.
What is PNF stretching and how should you use it?
What Is PNF Stretching and Is It Really the ‘Best’ Stretching Technique?
- static stretching: holding a stretch for a period of time
- dynamic stretching: moving your joint within your range of motion in a controlled manner
- ballistic stretching: bouncing movements that usually takes the joint or muscle through a short range of motion; less control than dynamic stretching
What are the 3 types of PNF stretching?
Types of PNF Stretches. There are three different types of PNF stretches: Contract-Relax Method; Agonist-Contract Method; Contract-Relax-Agonist-Contract Method; For brevity’s sake, let’s just call them CR, AC, and CRAC. CR. Involves contracting, holding, relaxing, and then stretching the targeted muscle group.
What are some examples of flexibility training?
- Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. ...
- Let your leg rest flat on the floor.
- Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. ...
- Keep your right butt cheek on the floor. ...
- Hold for 30 seconds to 2 minutes.
What are the 3 types of PNF stretching?
There are three different types of PNF stretches: Contract-Relax Method. Agonist-Contract Method. Contract-Relax-Agonist-Contract Method.
How does PNF increase flexibility?
PNF is a stretching technique utilized to increase ROM and flexibility. PNF increases ROM by increasing the length of the muscle and increasing neuromuscular efficiency. PNF stretching has been found to increase ROM in trained, as well as untrained, individuals.
How do you do PNF flexibility training?
Hold the muscle that's being stretched in an isometric contraction for seven to 15 seconds. Relax the muscle while performing an isometric contraction on its antagonist. Hold for seven to 15 seconds. Relax the muscle for 20 seconds before doing another PNF technique.
What are examples of PNF stretching?
What Is PNF Stretching?Lie on your back with one leg extended toward the ceiling.Stretch: Have your partner move your leg into a static stretch by pressing it gently toward your face. ... Contract: Contract the hamstring muscles and push your leg against your partner's hand while your partner resists the movement.More items...
What is the most effective PNF stretching technique?
The hold-relax with agonist contraction is the most effective PNF stretching technique due to facilitation via both reciprocal and autogenic inhibition.
Is PNF stretching more effective?
Clinical Bottom Line: PNF stretching was not demonstrated to be more effective at increasing hamstring extensibility compared to static stretching. The literature reviewed suggests both are effective methods for increasing hip-flexion ROM.
What are 5 PNF stretches?
The 5 types of PNF stretchingHold-relax. The most common type of PNF stretch is the hold-relax technique. ... Contract-relax. Another frequently used PNF technique is the contract-relax method. ... Hold-relax-contract. A third PNF technique is the hold-relax-contract. ... Contract-relax-antagonist-contract (CRAC) ... Hold-relax-swing.
What conditions is PNF used for?
PNF is suitable for patients with upper motor neuron lesions accompanied by spasticity; it also may be used to initiate muscle contraction in patients with partial peripheral nerve damage and extreme muscle weakness.
What are the principles of PNF?
Basic Principles of PNF: Manual Pressure – Placement of hands in direction of the desired movement. Verbal Stimulation – Use the correct wording to achieve the desired movement....Move body part to point of tightness.Contract with the tight muscles isometrically.Move to new range of motion either actively or passively.
Is PNF a type of flexibility training?
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training. PNF involves both stretching and contracting (activation) of the muscle group being targeted in order to achieve maximum static flexibility.
What are PNF movement patterns?
PNF incorporates mass movement patterns that are diagonal and spiral in nature and often cross the midline of the body. Everyday tasks and skills, from picking up a bottle of water to throwing and kicking naturally utilize diagonal and spiral movements.
What is the difference between static and PNF stretching?
Two common methods of stretching in clinical practice are static stretching and proprioceptive neuromuscular facilitation (PNF) stretching. It is generally believed that PNF stretching will result in increased ROM compared with static stretching due to increased inhibition of the targeted muscle.
How can PNF hold relax?
1. Hold-relaxPutting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. ... Relaxing the stretch, and then stretching again while exhaling.
Are PNF exercises motor skills?
PNF is an approach to therapeutic exercise which aims to improve motor skill through positive motor transfer, using the principles of facilitation/inhibition, irradiation/reinforcement, and reciprocal innervation. Exercises consist of spiral and diagonal patterns and must incorporate all three components of motion.
What is the purpose of proprioceptive neuromuscular facilitation?
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. PNF stretching is one of the most effective forms of stretching for improving flexibility and increasing range of motion.
Is PNF stretching active or passive?
PNF (proprioceptive neuromuscular facilitation) stretching techniques involve a partner actively stretching you by some combination of altering contraction and relaxation of both agonist and antagonist muscles (Antagonist muscle – a muscle that opposes the action of another.
What is PNF stretching?
According to research. from the University of Queensland, PNF stretching may be the most effective stretching technique for increasing range of motion.
Why is PNF stretching important?
Herman Kabat in the 1940s as a means to treat neuromuscular conditions including polio and multiple sclerosis. PNF techniques have since gained popularity with physical therapists and other fitness professionals. It’s easy to understand why. According to research from the University of Queensland, PNF stretching may be the most effective stretching technique for increasing range of motion.
What is the inverse myotatic reflex?
Doing this triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury. “PNF causes the brain to go ‘I don’t want that muscle to tear’ and sends a message to let the muscle relax a little more than it would normally,” says fasciologist Ashley Black.
How to trigger a PNF reflex?
1. Hold-relax. One PNF technique that Black says can trigger the reflex is commonly called “hold-relax.”. This involves: Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
How to increase range of motion?
If you want to increase your range of motion in a particular area because of an injury, consult a physical therapist trained in PNF stretching. To improve your general flexibility, Black recommends targeting the “long kinetic chains” in the body. These include the:
How to increase flexibility?
One of the best ways to increase your flexibility is by stretching. However, research.
How to avoid tightening up during stretch?
Black recommends breathing through stretches and using calming thoughts to avoid tightening up during the stretch.
What is PNF in neuromuscular?
Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function
What is PNF in sports?
Proprioceptive Neuromuscular Facilitation (PNF) is a stretching technique utilized to improve muscle elasticity and has been shown to have a positive effect on active and passive range of motions (Funk et al., 2003; Lucas and Koslow, 1984; Wallin et al., 1985). Recent research has been focused on the efficacy of the intervention on certain outcome measures, such as passive range of motion (PROM), active range of motion (AROM), peak torque and muscular strength. This review is important for the justification of its usage within therapeutic and athletic settings in order to rehabilitate injuries by gaining AROM and PROM or improving performance. In clinical settings, PNF is already utilized by therapists to restore functional range of motion (ROM) and increase strength in patients who have sustained soft tissue damage or received invasive surgeries.
How does PNF work?
PNF increases ROM by increasing the length of the muscle and increasing neuromuscular efficiency. PNF stretching has been found to increase ROM in trained, as well as untrained, individuals. Effects can last 90 minutes or more after the stretching has been completed (Funk et al., 2003). The duration of these effects can vary because of various things, such as changes in the percentage of MVIC asked for and the duration of the contraction of the TM during PNF stretching (Feland and Marin, 2004; Rowlands et al., 2003). PNF stretching is usually performed with a 100% MVIC, which can possibly lead to of a contraction induced injury and/or muscle soreness. Lower percentages of MVIC might reduce these risks (Feland and Marin, 2004). This contraction has been proven to produce better effects when held a total of 3–10 seconds, while six seconds is preferred (Feland and Marin, 2004). It is necessary to know why six seconds is preferred and if there is any benefit to a longer or shorter contraction. There are also noticeable differences in ROM as a result of PNF found between genders and age groups (Etnyre and Lee, 1988; Feland et al., 2001). There is an increase in ROM and flexibility found regarding each variance, but to different degrees. Literature looking into each of these variations of PNF stretching, and just PNF stretching on ROM, are discussed further on. While there was a large amount of literature that solely looked at changes in ROM over time, or after one bout of PNF stretching, there was a limited amount found regarding the effects of the variations on ROM. This was also true in regard to the effects of PNF on athletic performance and muscular strength. Athletic performance was generally found to decrease when PNF stretching was performed before exercise, and increase when performed independent of exercise, or after exercise was completed (Marek et al., 2005; Mikolajec et al., 2012; Nelson et al., 1986). In general muscular strength has also been shown to increase due to PNF (Nelson et al., 1986). These two effects of PNF will also be discussed.
How long does PNF last?
These effects can last longer than ninety minutes. PNF is effective if completed after exercise and done at least twice a week to ensure lasting ROM and sustained beneficial effects.
What are the factors that affect the desired effects of PNF?
Other factors that can affect the desired effects of PNF include, the age and gender of the person PNF is being performed on, the duration of the contraction, the specific muscles being stretched, the technique employed (CR or CRAC), and the percentage of the maximal voluntary isometric contraction (MVIC) performed.
Does PNF increase ROM?
Currently, research has proven that PNF techniques do increase ROM (Funk et al., 2003; Lucas and Koslow, 1984; Wallin et al., 1985). Two techniques are seen in the literature more frequently than others, the contract-relax method (CR) and the contract-relax-antagonist-contract method (CRAC) of PNF. The CR method included the target muscle (TM) being lengthened and held in that position while the participant contracted the TM to its maximum isometrically for an allotted amount of time. This was followed by a shorter relaxation of the TM that usually included a passive stretch (Etnyre and Abraham, 1986). The CRAC method followed the exact same procedure as the CR method, but was continued further. Instead of just passively stretching the TM, the participant contracted the antagonist muscle to the TM for another allotted period of time (Etnyre and Abraham, 1986). PNF has also been found to increase muscular performance when performed in regard to exercise. If performed before exercise, it will actually decrease muscular performance; however, studies have shown that if PNF is performed either after or without exercise it increases muscular performance (Bradley et al., 2007; Marek et al., 2005; Mikolajec et al., 2012; Nelson et al., 1986). In order to maintain these increases, both for ROM and muscular performance, it necessary to do at least two sets of PNF each week.
Does stretching improve performance?
Stretching has long been viewed as beneficial to enhance performance and decrease risk of injury during exercise, as well as improve ROM and function following an injury (McCarthy et al., 1997). PNF stretching prior to exercise has been found to decrease performance when maximal muscle effort is required such as during sprinting, plyometrics, cutting, weight-lifting and other high intensity exercises (Bradley et al., 2007; Mikolajec et al., 2012). Marek et al. (2005)showed a decrease in strength, power output and muscle activation. Similar studies have shown a significant decrease in vertical jump height and power, as well as a decrease in ground reaction time and jump height, in drop jumps following PNF stretching (Bradley et al., 2007; Mikolajec et al., 2012).
What is PNF Stretching?
PNF stands for Proprioceptive Neuromuscular Facilitation. According to the IPNF Association, PNF stretching was developed by Dr. Herman Kabat in the 1940s. It was developed to treat neuromuscular conditions including polio and multiple sclerosis.
What is PNF in sports?
So this was the detailed and studies based article about PNF (Proprioceptive Neuromuscular Facilitation). Flexibility and range of motion are key for athletes and sportspersons. Also for bodybuilders and gym freaks, doing stretching exercises is very important to maintain flexibility.
What is the difference between contract relax and PNF?
The only difference in the contract-relax stretch is that instead of contracting the muscle without moving, contraction takes place while moving. Contract-Relax PNF Stretching Technique. In the first figure you can see the athlete holding the stretch for 10 seconds.
Why is stretching important?
Stretching is an important aspect of physical exercise. It improves flexibility and helps in preventing injuries during sports and exercises. There are various types of stretching techniques: dynamic stretching, static stretching, ballistic, and PNF stretching.
How to perform PNF stretching?
isometric contraction. However, there are proper ways to do that. Hence, to perform PNF stretches, it is better to have a partner or therapist. Here are the techniques of PNF stretching. 1. Hold-Relax.
Is PNF stretching good for you?
PNF stretching strengthens your muscles, increases range of motion, flexibility, and hence improves workout performance. But make sure, you do it with proper technique.
Does PNF help with injury?
PNF stretching elongates your muscles, increases blood flow, and remove s tension in them . Hence, reduces the risk of injuries during sports and workout.
Caution!
Precautions should be taken when using PNF stretching, since PNF can increase the risk of soft tissue injury by putting added stress on the targeted muscle group. To help reduce this risk, it is your responsibility to warm up target muscle groups before starting a PNF stretching session.
PNF Stretching
To begin, the target muscle group is positioned so that the muscles are under tension and stretched. You then contract the stretched muscle group for about 6 seconds while your partner, or an immovable object, applies resistance sufficient for resisting movement.
How PNF Stretching Works
For the following information, you should know that the golgi tendon organ relaxes a muscle after a sustained contraction has been applied to it for longer than 6 seconds.
Who Should Use PNF Stretching
No matter what type of PNF stretching you choose, you will benefit from a wonderful flexibility tool: increased muscular inhibition. Because PNF stretching encourages muscular inhibition, it is considered superior to all other forms of flexibility training.
Example of PNF Stretching
For this example I will only show an example of the Hold-Relax PNF stretch, as it is the easiest and quickest to learn.
How does PNF help with flexibility?
Many research studies (1) support the effectiveness of using PNF to increase flexibility and range of motion (ROM). PNF improves flexibility by strengthening the muscles that you use while holding a stretch. Let’s dive into the benefits and risks of PNF, how it actually works and examples that you can use right away in your routine.
What is PNF Stretching?
PNF is an advanced stretching technique that focuses on contracting and stretching targeted muscle groups. Typically doing PNF stretching requires a partner to help you with the stretches. You could also get the same results using a yoga strap or use furniture as support.
How to do PNF?
PNF stretching is done in the same pattern: 10 second stretch, 5 second contraction and 30 second passive hold. In the first 10 seconds, your partner would help you adjust to find your point of discomfort. The next 5 second is an isometric contraction. You would resist against the stretch by pressing towards your partner with 50% of your max effort. The 30 second hold is a passive stretch where you focus on breathing steadily to allow your your muscles to relax. You should be able to go beyond your initial range of motion at this part of the stretch.
What is the most effective stretching technique?
One research study states that “PNF stretching is positioned in the literature as the most effective stretching technique when the aim is to increase ROM, particularly in respect to short-term changes in ROM. A summary of the findings suggests that an ‘active’ PN F stretching technique achieves the greatest gains in ROM ” ( 2 ).
How long should a PNF stretch be?
Examples of PNF Stretching Exercises ( Partner-Assisted) According to the ACSM Guidelines for Stretching (3), PNF stretches should be held for ~3-6 seconds of resistance. Followed by 10-30 seconds of assisted stretching. For my own workouts, I practice 10 seconds of contraction, 10-20 seconds of muscle relaxation.
What is the next 5 second stretch?
The next 5 second is an isometric contraction. You would resist against the stretch by pressing towards your partner with 50% of your max effort. The 30 second hold is a passive stretch where you focus on breathing steadily to allow your your muscles to relax.
When should PNF be performed?
PNF should only be performed at the end of a workout to increase athletic performance and range of motion.
What is the PNF technique?
PNF is a stretching method used to promote range of motion and flexibility. PNF improves ROM by lengthening the muscle and enhancing neuromuscular efficiency. PNF stretching has been shown to improve ROM in both trained and untrained persons.
What happens to the muscle during a PNF stretch?
As you stretch muscles that have been inactive for some time, they become tighter, which can cause pain. However, stretched muscles are more flexible, which means they can be held in longer positions without feeling tight.