Research indicates that PNF stretching, both the CR and CRAC methods, are effective in improving and maintaining ROM, increasing muscular strength and power, and increasing athletic performance, especially after exercise.
However, proper protocol and consistency must be followed to attain and maintain the benefits of PNF techniques. Four theoretical mechanisms were proposed as being responsible for these benefits, although there is little empirical evidence to support these mechanisms. Further research should be completed to prove the efficacy of each of these mechanisms in the factors affected by PNF.
National Center for Biotechnology Information , U. Journal List J Hum Kinet v. J Hum Kinet. Published online Apr 3. Kayla B. Hindle , 1 Tyler J.
Whitcomb , 1 Wyatt O. Briggs , 1 and Junggi Hong 1. Find articles by Kayla B. Tyler J. Find articles by Tyler J. Wyatt O. Find articles by Wyatt O. Find articles by Junggi Hong. Author information Article notes Copyright and License information Disclaimer. Corresponding author: Junggi Hong, Ph. Authors submitted their contribution of the article to the editorial board. Accepted Mar. This article has been cited by other articles in PMC.
Abstract Proprioceptive neuromuscular facilitation PNF is common practice for increasing range of motion, though little research has been done to evaluate theories behind it. Keywords: athletic performance, gender differences, age differences, stretching. Introduction 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.
Theoretical Mechanisms Four theoretical physiological mechanisms for increasing ROM were identified: autogenic inhibition, reciprocal inhibition, stress relaxation, and the gate control theory Sharman et al.
Autogenic Inhibition Autogenic Inhibition is what occurs in a contracted or stretched muscle in the form of a decrease in the excitability because of inhibitory signals sent from the GTOs of the same muscle Sharman et al.
Reciprocal Inhibition Reciprocal inhibition is what occurs in the TM when the opposing muscle is contracted voluntarily in the form of decreased neural activity in the TM Sharman, Stress Relaxation Stress relaxation is what occurs when the musculotendinous unit MTU , which involves the muscles and the connected tendons, is under a constant stress Sharman et al.
The Gate Control Theory The gate control theory is what occurs when two kinds of stimuli, such as pain and pressure, activate their respective receptors at the same time Mazzullo, Effects on Muscular Function 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. Effects on ROM Funk et al. The relationship between isometric contraction durations during hold-relax stretching and improvement of hamstring flexibility.
J Sport Med Phys Fit. The effect of static, ballistic, and proprioceptive neuromuscular facilitation stretching on vertical jump performance. The effect of proprioceptive neuromuscular facilitation and static stretch training on running mechanics. Do Golgi tendon organs really inhibit muscle activity at high force levels to save muscles from injury, and adapt with strength training? Sports Biomech. H-reflex during static stretching and two variations of proprioceptive neuromuscular facilitation techniques.
Electroencephalogr Clin Neurophysiol. Chronic and acute flexibility of men and women using three different stretching techniques. Res Q Exerc Sport. Effect of submaximal contraction intensity in contract-relax proprioceptive neuromuscular facilitation stretching.
Brit J Sport Med. Acute changes in hamstring flexibility: PNF versus static stretch in senior athletes. Phys Ther Sport. Natl Str Cond Assoc J. Nature and significance of the reflex connection established by large afferent fibers of muscular origin. Am J Physiol. Comparative study of static, dynamic, and proprioceptive neuromuscular facilitation stretching techniques on flexibility. Percept Motor Skill. Passive properties of human skeletal muscle during stretching maneuvers.
Scand J Med Sci Sport. Mechanical and physiological responses to stretching with and without preisometric contraction in human skeletal muscle. Arch Phys Med Rehabil.
J Ath Training. The gate theory of pain. Br Med J. By Zenergy. Related Articles. Exercising in extreme heat: How to work out safely when the temperatures soar. Prev Main News Next. Proprioceptive neuromuscular facilitation PNF stretching relies on reflexes to produce deeper stretches that increase flexibility. Herman Kabat in the s 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.
According to research from the University of Queensland, PNF stretching may be the most effective stretching technique for increasing range of motion.
While there are multiple PNF stretching techniques, all of them rely on stretching a muscle to its limit. Doing this triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury. Another common PNF technique is the contract-relax stretch. It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving.
This is sometimes called isotonic stretching. For example, in a hamstring stretch , this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor. A third technique, hold-relax-contract , is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch.
For example, in a hamstring stretch, this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction. Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 — 4 times.
Do you want more PNF stretches? This course covers everything you need to know to get a deeper, more targeted stretch. Thanks for watching. While other forms of stretching were better when trying to achieve other goals, when it came to getting an athlete as flexible as possible; PNF was the best choice. I remember being challenged about my belief in the benefits of PNF, and was asked to produce some research to back up my claims.
Fortunately, today there is plenty of research to back up my claims about the benefits of PNF stretching and its effectiveness on improving flexibility and ROM. Yutetsu, M. Sports Medicine , 36 11 Certain 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.
Information differs slightly about timing recommendations for PNF depending on who you are talking to. Refer to the diagrams below for a visual example of PNF stretching. The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt. The athlete then contracts the stretched muscle for 5 — 6 seconds and the partner must inhibit all movement.
The force of the contraction should be relevant to the condition of the muscle. While the recommendations on this page are a good place to start, you'll get a lot more benefit when you add the right stretches to your training program.
You'll get clear photographs and 44 video demonstrations of unique stretches for every major muscle groups in your body. And the Handbook will show you, step-by-step, how to perform each stretch correctly and safely. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Amazon author page has listed his books on five Best-Seller lists.
Google cites over , references to him and his work on the internet. And satisfied customers from countries have sent 1,'s of verified customer reviews. If you want to know about stretching, flexibility or sports injury management, Brad Walker is the go-to-guy. Disclaimer : The health and fitness information presented on this website is intended as an educational resource and is not intended as a substitute for proper medical advice.
Please consult your physician or physical therapist before performing any of the exercises described on this website, particularly if you are pregnant, elderly or have any chronic or recurring muscle or joint pain.
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