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PNF Stretching
- Thread starter anthrax
- Start date
PNF = Proprioceptive Neuromuscular Facilitationfoxriver said:
PNF stretching, also known as isometric stretching ("proprioceptive neuromuscular facilitation") is a combination of passive stretching and isometrics in which a muscle is alternatingly stretched passively and contracted. The technique targets nerve receptors in the muscles to extend the muscle length.
anthrax said:
Oh ok, I think I did that in High School Baseball and didn't even know what it was called. I found a site that may or may not prove useful to you, there are a few photos on it, and it also explains with text. From what I remember the basic idea is you have a partner push the stretch to where you can feel it well (and tell them to hold it and not move any further) for about 15 seconds, then you push that muscle towards the resistance for 10-15 seconds and the partner does not let you move them, and then push back on your second set of stretching. It will allow you to stretch further than the first set you did.
Maybe I didn't explain it right so check this link out instead.
http://www.thestretchinghandbook.com/archives/pnf-stretching.htm
http://www.exrx.net/ExInfo/Stretching.html has a few with pics,but it's not extensive.
It depends on how much you want to learn, and whether you are willing to spend some money on it. There are some textbooks out there that are pretty much the "Grey's Anatomy" of stretching.
http://www.stretchman.com/thebook.html $19.95 USD
This one seems to pop up everywhere, but once you find the title you may be able to find it cheaper elsewhere.
http://www.stretchman.com/thebook.html $19.95 USD
This one seems to pop up everywhere, but once you find the title you may be able to find it cheaper elsewhere.
solarclimax
New member
Don't you need someone to help you do PNF like provide resitance for you to push against ?
I was looking into this style of stretching a while back, but got put off when it was talking about finding a partner to help with resistance. I work out alone (can't get a partner) so thats why i was put off.
I was looking into this style of stretching a while back, but got put off when it was talking about finding a partner to help with resistance. I work out alone (can't get a partner) so thats why i was put off.
I suppose if you tried it on your own, using a wall or the floor to brace against, you probably could stretch a little bit better than normal stretching.
For instance when you stretch the hamstring, sit on the floor with your left leg outstretched, and your right leg bent at the knee with the sole of your right foot against your inner left thigh.
Lean forward at the hips, relaxing the muscles around the knee (I always forget that part until halfway through) and hold for 15 seconds.
Take a short break, just long enought to breathe in and out once, then try to poke a hole in the floor with your left heel while bracing your body with your hands at either side or your hips, then try and stretch the hammy again by leaning forward and holding for 15 seconds.
Typically you would want a partner to do this with because that's the way these "PNF" exercises work, but I'm sure attempting to do them with a solid surface should, in theory, work better than normal stretching. Perhaps I will try it out when I venture into the gym tomorrow afternoon.
For instance when you stretch the hamstring, sit on the floor with your left leg outstretched, and your right leg bent at the knee with the sole of your right foot against your inner left thigh.
Lean forward at the hips, relaxing the muscles around the knee (I always forget that part until halfway through) and hold for 15 seconds.
Take a short break, just long enought to breathe in and out once, then try to poke a hole in the floor with your left heel while bracing your body with your hands at either side or your hips, then try and stretch the hammy again by leaning forward and holding for 15 seconds.
Typically you would want a partner to do this with because that's the way these "PNF" exercises work, but I'm sure attempting to do them with a solid surface should, in theory, work better than normal stretching. Perhaps I will try it out when I venture into the gym tomorrow afternoon.
Another way I've seen recommended if you're w/o a partner is to use stretch bands such as powerlifters use. But as you've pointed out, some things you still need a partner for.
Singleton
New member
My favorite chest opener is to use the freemotion crossover machine, set it at about shoulder-height and a light weight, and put my hands through the wrists.
The advantage with the Freemotion machine is that it pulls my arms out and back. Stretching on a fence can tend to create stress on the shoulders by pushing them in and making them come forward. The freemotion doesn't create stress on my shoulders by forcing them in, but opens them apart and back, causing my chest to open and stretch the pecs.
The advantage with the Freemotion machine is that it pulls my arms out and back. Stretching on a fence can tend to create stress on the shoulders by pushing them in and making them come forward. The freemotion doesn't create stress on my shoulders by forcing them in, but opens them apart and back, causing my chest to open and stretch the pecs.
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