Next, the individual then contracts the stretched muscle group for 5 – 6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. To begin, the muscle group to be stretched is positioned so that the muscles are stretched and under tension. Want to try PNF stretching? Here’s how it’s done. We’d also like to mention that it’s important to do a warm-up prior to any stretching activity.
This follows the same for smaller muscle groups, where less is more when it comes to stretching intensity.
One such precaution is to aim for a stretch intensity and a contraction force of no more than about 5 or 6 out of 10. utilising a shortening contraction of the opposing muscle to place the target muscle on stretch, followed by a static contraction of the target muscle.” The Research Quarterly for Exercise and Sport said this about PNF stretching, “It was concluded that the proprioceptive neuromuscular facilitation (PNF) techniques (i.e., CR and CRAC) were more effective than the static stretching (SS) method for increasing ROM for both hip flexion and shoulder extension for both sexes.”Ĭertain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. With due consideration of the heterogeneity across the applied PNF stretching research, a summary of the findings suggests that an ‘active’ PNF stretching technique achieves the greatest gains in ROM, e.g. Nowadays, many scientific studies back the benefits of PNF stretching such as one statement from the Journal of Strength and Conditioning Researching stating, “Results of this study demonstrated that the increase in ROM is significantly greater after PNF stretching than after static stretching for hamstring muscles.” Another such examination of this flexibility training is quoted as, “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. In its infancy, PNF, and stretching in general, had very little research outside of personal training and athletic work. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength. PNF stretching was originally developed as a form of rehabilitation, and to that effect, it is very effective. This video explores the benefits, precautions, and routines of PNF stretching.
PNF stretching is one of the most effective forms of stretching for improving flexibility and increasing range of motion. Proprioceptive Neuromuscular Facilitation (PNF) is an advanced form of flexibility training, which involves both the stretching and contracting of the muscle group being targeted.