{"id":13472,"date":"2025-02-28T04:30:08","date_gmt":"2025-02-27T21:30:08","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13472"},"modified":"2025-02-28T04:30:08","modified_gmt":"2025-02-27T21:30:08","slug":"is-pnf-stretching-the-most-effective-way-to-increase-mobility","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13472","title":{"rendered":"Is PNF Stretching the Most Effective Way to Increase Mobility?"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/stretching-for-beginners\" target=\"_blank\" rel=\"noopener\">Stretching<\/a> is an integral part of any workout routine.\u00a0Greater <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mobility-range-of-motion-flexibility\" target=\"_blank\" rel=\"noopener\">flexibility<\/a> enables us to become more resistant to injury while gaining strength, but most people only know about <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dynamic-vs-static-stretching-warm-up-exercises\" target=\"_blank\" rel=\"noopener\">two types<\/a>\u00a0of stretches:<\/p>\n<ul>\n<li><strong>Static<\/strong>: Traditional stretching where a muscle is held in an elongated position for up to 30 seconds (think toe-touches) to release tension and make muscles more pliable.<\/li>\n<li><strong>Dynamic<\/strong>: Movement-based activities (e.g., trunk twists, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/high-knees\" target=\"_blank\" rel=\"noopener\">high knees<\/a>) to prime the body for action.<\/li>\n<\/ul>\n<p>But there\u2019s another way to increase flexibility and range of motion called PNF stretching. If you\u2019ve ever worked out with a personal trainer who stretched you post-workout or visited one of the trendy stretching studios, you may already be familiar with this practice.<\/p>\n<p>Whether you are a novice or frequently\u00a0have someone else stretch you, here\u2019s what you need to know about PNF stretching.<\/p>\n<h2>What Is PNF Stretching?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-168044\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/01135243\/pnf-stretching-600-leg.jpg\" alt=\"Woman Being Stretched by Physical Therapist | PNF Stretching\" width=\"600\" height=\"400\"\/><\/p>\n<p>Proprioceptive neuromuscular facilitation, or PNF stretching, involves stretching a muscle to its limit and then contracting that muscle or a surrounding muscle to allow for a deeper stretch \u2014 similar to <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/active-stretching\" target=\"_blank\" rel=\"noopener\">active stretching<\/a>. The goal of the practice is to unlock greater ranges of motion and improve flexibility.<\/p>\n<p><a href=\"http:\/\/www.ipnfa.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Physical therapists developed PNF in the 1940s<\/a> as a way to treat patients with polio and multiple sclerosis and later began using it for other conditions. \u201cPNF stretching is primarily used in rehabilitative and orthopedic settings to restore flexibility, strength, and coordination to injured muscles,\u201d explains <a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/find-ace-pro\/dy8w2xx\/christopher-gagliardi\/\" target=\"_blank\" rel=\"noopener\">Chris Gagliardi<\/a>, scientific education content manager for the American Council on Exercise. Most often, this stretching is done with a trained partner.<\/p>\n<p>However, anyone who wants to improve mobility can benefit from PNF techniques. \u201cIt\u2019s a treatment method and philosophy that utilizes the power of the nervous system to enhance movement,\u201d says personal trainer and physical therapist <a href=\"https:\/\/twitter.com\/DrKeatsPT\" target=\"_blank\" rel=\"noopener\">Keats Snideman<\/a>, PT, DPT, COMT, CSCS, LMT.<\/p>\n<p>He explains that breaking down the acronym helps to understand how it works:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/proprioception-exercises\" target=\"_blank\" rel=\"noopener\">Proprioceptive<\/a>: Referring to the many sensory receptors that relay information about the movement and position of the body back to the central nervous system.<\/li>\n<li>Neuromuscular: The connection between the nerves and the muscles\/tendons that they supply.<\/li>\n<li>Facilitation: To make an action or process easier.<\/li>\n<\/ul>\n<h2>How Does PNF Stretching Work?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-168043\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/01135238\/pnf-stretch-600-band.jpg\" alt=\"Man Using Resistance Band to Stretch with Physical Therapy | PNF Stretching\" width=\"600\" height=\"400\"\/><\/p>\n<p>Snideman splits PNF concepts into \u201cdirect\u201d and \u201cindirect\u201d techniques. Direct methods use force provided by the muscle being stretched, while indirect methods use force provided by muscles that oppose the one being stretched.<\/p>\n<h3>Direct techniques<\/h3>\n<p>Direct techniques are used for tight muscles that aren\u2019t painful or dangerous to stretch. A common stretching method is contract-relax (CR):<\/p>\n<ul>\n<li>You stretch the tight muscle to its end range of motion or just shy of it if that\u2019s painful.<\/li>\n<li>Then from that position, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/isometric-exercises\" target=\"_blank\" rel=\"noopener\">isometrically<\/a> contract the muscle (a.k.a. push against a force without moving the muscle) for five to 10 seconds.<\/li>\n<li>After a brief relaxation, you\u2019ll find that you can stretch the muscle a bit deeper.<\/li>\n<\/ul>\n<p>For example, if you were to stretch your hamstring, you\u2019d lie on your back and lift your leg up as high as it can go while keeping it straight. Then, push against an opposing force \u2014 like a partner, strap, or wall \u2014 as if you were going to lower your leg back down, but make sure your leg doesn\u2019t move. After contracting for up to 10 seconds, relax your leg, and you should be able to lift it higher than you did previously.<\/p>\n<p>\u201cThis technique works by what is called \u2018post-isometric relaxation,&#8217;\u201d Snideman explains, \u201cwhich means that a muscle has a brief period of relaxation after isometric contraction.\u201d<\/p>\n<p>This relaxation is possible because of a reflex called\u00a0<a class=\"c-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3588663\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-stringify-link=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3588663\/\" data-sk=\"tooltip_parent\">autogenic inhibition<\/a>. When the muscle contracts, sensory receptors called golgi tendon organs send an inhibitory signal that directs the muscle to release tension, allowing it to elongate. Put simply, the muscle relaxes itself when it experiences too much tension.<\/p>\n<p>You can often do direct PNF stretching with a partner or with props like a strap or a wall.<\/p>\n<h3>Indirect techniques<\/h3>\n<p>Indirect techniques use antagonist, or opposing, body parts to stretch a tight muscle. \u201cThis technique might be better when a muscle is weak or painful to contract,\u201d Snideman says.<\/p>\n<p>With indirect techniques:<\/p>\n<ul>\n<li>You stretch the tight muscle to its end range of motion or just shy of it if that\u2019s painful.<\/li>\n<li>Then, rather than contracting that muscle, you isometrically contract other opposing muscles for five to 10 seconds, which, in turn, help the tight muscle relax and stretch.<\/li>\n<\/ul>\n<p>For example, if you were to stretch your chest, you\u2019d lift your arm up so that it\u2019s parallel to the ground and stretch it as far back behind as you can without pain. From that point, brace your arm against a partner or a wall behind you and contract the muscles in your shoulders and upper back to push against the force. After contracting for up to 10 seconds, relax your arm, and you may find more range of motion in the initial chest stretch.<\/p>\n<p>During this technique, the muscles engage in reciprocal inhibition. While one muscle is contracting, inhibitory signals cause the opposing muscle to relax.<\/p>\n<p>Indirect PNF stretching is typically performed with a partner, but it may be possible to stretch on your own with props, depending on what muscle you\u2019re targeting.<\/p>\n<h2>When Should I Do PNF Stretching?<\/h2>\n<p>\u201cThere is no consensus on when it is best to use PNF stretching,\u201d Snideman says. \u201cBut if this type of stretching is used prior to activity, it can help someone achieve the range of motion they need for whatever activity they are about to partake in.\u201d<\/p>\n<p>It\u2019s best to warm up before doing PNF stretching, as flexibility is most effectively trained when the muscle is warm, Gagliardi adds.<\/p>\n<p>Also, before exercise, be sure to do some <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dynamic-vs-static-stretching-warm-up-exercises\" target=\"_blank\" rel=\"noopener\">dynamic stretching<\/a> after PNF stretching. Otherwise, studies show you may have\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17313299\/\" target=\"_blank\" rel=\"noopener noreferrer\">less vertical jump height<\/a>\u00a0or\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15970955\/\" target=\"_blank\" rel=\"noopener noreferrer\">power during your workout<\/a>.<\/p>\n<h2>What Are the Benefits of PNF Stretching?<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-168046\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/12\/01140732\/pnf-stretching-600-hamstrings.jpg\" alt=\"Woman Holds Leg Due to Hamstring Pain | PNF Stretching\" width=\"600\" height=\"400\"\/><\/p>\n<p>\u201cPNF-type stretching often produces a greater increase in range of motion more quickly than passive or static approaches,\u201d Snideman says.<\/p>\n<p>In a\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4763548\/\" target=\"_blank\" rel=\"noopener noreferrer\">study published in\u00a0<em>Biology of Sport<\/em>\u00a0in 2016<\/a>, researchers divided 40 college students with <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-do-you-have-tight-hamstrings\" target=\"_blank\" rel=\"noopener\">tight hamstrings<\/a> into four groups. Three days a week for four weeks, students performed:<\/p>\n<ul>\n<li>Typical static stretching<\/li>\n<li>PNF stretching<\/li>\n<li>Mulligan traction straight leg raise (TSLR) technique (another technique that increases hamstring flexibility)<\/li>\n<li>No stretching<\/li>\n<\/ul>\n<p>PNF stretching and Mulligan TSLR both increased hamstring range of motion more than static stretching did. Some even consider\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17052131\" target=\"_blank\" rel=\"noopener noreferrer\">PNF the \u201cmost effective stretching technique\u201d for increasing range of motion<\/a>.<\/p>\n<h2>Precautions When Practicing PNF Stretching<\/h2>\n<p>To be safe, only do PNF stretching with a professional, such as a personal trainer or physical therapist trained in the practice. Tell them about any injuries or strains, as contracting injured muscles or tendons may worsen things, Snideman cautions.<\/p>\n<p>This also applies if you\u2019ve had recent surgeries, as stretching the affected muscles may impair recovery. Once you know the techniques, you may be able to do some PNF stretching on your own.<\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/pnf-stretching\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Stretching is an integral part of any workout routine.\u00a0Greater flexibility enables us to become more resistant to injury while gaining strength, but most people only know about two types\u00a0of stretches: Static: Traditional stretching where a muscle is held in an elongated position for up to 30 seconds (think toe-touches) to release tension and make muscles &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13472","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13472","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13472"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13472\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13472"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13472"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13472"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}