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How long should each stretch be held for?
Stretching Question
- Thread starter Legion Kreinak
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Legion Kreinak
New member
What exactly does "PNF" stand for?
Legion Kreinak
New member
Stretching before an exercise loosens the muscle to prepare it for heavy loads, doesn't it? And stretching afterwards helps to relieve muscle tension so you won't be as sore the next day.
gymtime
New member
I used to think that as well. But extended pre-stretching is not really necessary and can hinder gains as an unstretched muscle responds better to heavy resistance. However, it's very important to do at least one, preferrably two warmup sets. This will be sufficient to prevent injury.
As for post workout, stretch as much as you like. You'll still probably be sore, but it's still a good thing to do.
As for post workout, stretch as much as you like. You'll still probably be sore, but it's still a good thing to do.
Legion Kreinak
New member
I stretch twice a day at least, four during my workout days. When I first wakeup, I stretch, then before I rest at night. I always stretched before and after my workouts as well, and never saw anything wrong with it.
taken from.. http://galway.informatik.uni-kl.de/staff/weidmann/pages/stretch/stretching_4.html#SEC37
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching (see section Passive Stretching) and isometric stretching (see section Isometric Stretching) in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance.
Remember that during an isometric stretch, when the muscle performing the isometric contraction is relaxed, it retains its ability to stretch beyond its initial maximum length (see section How Isometric Stretching Works). Well, PNF tries to take immediate advantage of this increased range of motion by immediately subjecting the contracted muscle to a passive stretch.
The isometric contraction of the stretched muscle accomplishes several things:
How PNF stretching works
As explained previously (see section How Isometric Stretching Works), it helps to train the stretch receptors of the muscle spindle to immediately accommodate a greater muscle length.
The intense muscle contraction, and the fact that it is maintained for a period of time, serves to fatigue many of the fast-twitch fibers of the contracting muscles (see section Fast and Slow Muscle Fibers). This makes it harder for the fatigued muscle fibers to contract in resistance to a subsequent stretch (see section The Stretch Reflex).
The tension generated by the contraction activates the golgi tendon organ (see section Proprioceptors), which inhibits contraction of the muscle via the lengthening reaction (see section The Lengthening Reaction). Voluntary contraction during a stretch increases tension on the muscle, activating the golgi tendon organs more than the stretch alone. So, when the voluntary contraction is stopped, the muscle is even more inhibited from contracting against a subsequent stretch.
PNF stretching techniques take advantage of the sudden "vulnerability" of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length. This is what the final passive (or in some cases, dynamic) stretch accomplishes.
Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:
the hold-relax
This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-contract
This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-swing
This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex). It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.
Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition (see section Reciprocal Inhibition), serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue). Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.
Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.
Like isometric stretching (see section Isometric Stretching), PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period).
The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition). However, HFLTA cites a 1987 study whose results suggest that performing 3-5 repetitions of a PNF technique for a given muscle group is not necessarily any more effective than performing the technique only once. As a result, in order to decrease the amount of time taken up by your stretching routine (without decreasing its effectiveness), HFLTA recommends performing only one PNF technique per muscle group stretched in a given stretching session.
PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching (see section Passive Stretching) and isometric stretching (see section Isometric Stretching) in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with a partner's assistance.
Remember that during an isometric stretch, when the muscle performing the isometric contraction is relaxed, it retains its ability to stretch beyond its initial maximum length (see section How Isometric Stretching Works). Well, PNF tries to take immediate advantage of this increased range of motion by immediately subjecting the contracted muscle to a passive stretch.
The isometric contraction of the stretched muscle accomplishes several things:
How PNF stretching works
As explained previously (see section How Isometric Stretching Works), it helps to train the stretch receptors of the muscle spindle to immediately accommodate a greater muscle length.
The intense muscle contraction, and the fact that it is maintained for a period of time, serves to fatigue many of the fast-twitch fibers of the contracting muscles (see section Fast and Slow Muscle Fibers). This makes it harder for the fatigued muscle fibers to contract in resistance to a subsequent stretch (see section The Stretch Reflex).
The tension generated by the contraction activates the golgi tendon organ (see section Proprioceptors), which inhibits contraction of the muscle via the lengthening reaction (see section The Lengthening Reaction). Voluntary contraction during a stretch increases tension on the muscle, activating the golgi tendon organs more than the stretch alone. So, when the voluntary contraction is stopped, the muscle is even more inhibited from contracting against a subsequent stretch.
PNF stretching techniques take advantage of the sudden "vulnerability" of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length. This is what the final passive (or in some cases, dynamic) stretch accomplishes.
Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted. In all cases, it is important to note that the stretched muscle should be rested (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:
the hold-relax
This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-contract
This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.
the hold-relax-swing
This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex). It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.
Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition (see section Reciprocal Inhibition), serves to relax and further stretch the muscle that was subjected to the initial passive stretch. Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform (it is less likely to result in torn muscle tissue). Some people like to make the technique even more intense by adding the final passive stretch after the second isometric contraction. Although this can result in greater flexibility gains, it also increases the likelihood of injury.
Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relax-swing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques (the likelihood of injury is just too great). Even professionals should not attempt these techniques without the guidance of a professional coach or training advisor. These two techniques have the greatest potential for rapid flexibility gains, but only when performed by people who have a sufficiently high level of control of the stretch reflex in the muscles that are being stretched.
Like isometric stretching (see section Isometric Stretching), PNF stretching is also not recommended for children and people whose bones are still growing (for the same reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous and should be performed for a given muscle group no more than once per day (ideally, no more than once per 36 hour period).
The initial recommended procedure for PNF stretching is to perform the desired PNF technique 3-5 times for a given muscle group (resting 20 seconds between each repetition). However, HFLTA cites a 1987 study whose results suggest that performing 3-5 repetitions of a PNF technique for a given muscle group is not necessarily any more effective than performing the technique only once. As a result, in order to decrease the amount of time taken up by your stretching routine (without decreasing its effectiveness), HFLTA recommends performing only one PNF technique per muscle group stretched in a given stretching session.
taken from http://members.lycos.co.uk/Tamari/pnf.htm
Proprioceptive neuromuscular facilitation (PNF) is widely regarded as the best method to increase overall flexibility in target muscle groups. The technique was originally developed by physiotherapists during the 1940s to assist in the rehabilitation of paralytic patients and encompasses a variety of methods. Probably the most useful for martial artist is the partner-assisted hold/relax method. In simple terms, this involves the target muscle group being stretched to its maximum range of movement (ROM) at which point it is contracted strongly for at least 6 to 8 seconds. At this point the muscle is relaxed by a reflex triggered by the Golgi tendon organs and deliberately relieved by the stretcher. Once the stretch is reapplied, it should be possible to extend the muscle group slightly further than on the previous attempt, eventually reaching the maximum ROM. With work, the ROM should increase, resulting in improved flexibility.
The following stretches have been developed in order to increase flexibility in the legs as that is where most martial artists feel an increased ROM is most valuable. Although PNFs can be carried out quite effectively on an individual basis, it is often easier to have a partner to work with as they are able to check that the subject's body and joints are aligned correctly for maximum effect. All the following stretches are partner based for this reason.
Caution: During stretching sessions, any partner should be aware of the level of flexibility of the stretcher. If any degree of pain
Bent Leg Hams
Type of stretch: PNF
Muscle group: Hamstrings
Method
The stretcher lies flat on the floor, the left leg straight and the right knee bent and lifted as far towards the chest as is comfortable. The partner then places the stretcher's right foot on their shoulder with their right hand on top of the stretcher's left thigh in order to prevent unnecessary movement and their left hand behind the stretcher's right knee towards the top of the leg. The stretcher now attempts to push their leg down towards the floor (isometric contraction) for a period of about 6 seconds, during which time their partner resists the movement. The stretcher should now relax for an equal period before their partner begins to straighten the stretcher's knee slightly in order to increase the stretch. Repeat this method for up to four times, taking care not to exceed the stretcher's ROM then perform the same stretch on the left leg.
Supine Straight Leg Hams
Type of stretch: PNF
Muscle group: Hamstrings
Method
The stretcher lies flat on the floor with both legs straight. The left leg is then raised, keeping the knee straightened, until the current maximum ROM is achieved. At this point, the partner supports the leg by the heel and just below the knee and resists any movement as the stretcher tries to bring their leg back down to the floor. This isometric contraction should last for about 6 seconds, following which the stretcher should relax for a similar period, the leg raised a little further and the stretch reinitiated. Repeat this method up to four times, taking care not to exceed the stretcher's maximum range of movement (ROM) then perform the same stretch on the left leg.
Note: For this stretch to be effective, the subject's hips should remain parallel and flat to the floor throughout the technique
Sitting Inner Thigh
Type of stretch: PNF
Muscle group: Short adductors
Method
The stretcher sits on the floor with a straight back and the soles of both feet pressed together, as close to the groin as is comfortable. The stretcher then moves their knees towards the ground unassisted and without separating the feet. Once the maximum unassisted ROM has been reached, the partner places a hand on the inside of each knee and resists the movement as the stretcher attempts to bring the knees together. This process should be continued for about 6 seconds before the stretcher relaxes for a similar period as their partner gently attempts to lower the stretcher's knees still lower. Repeat this sequence for up to four times, taking care not to exceed the stretcher's maximum ROM.
Assisted Straddle Stretch
Type of stretch: PNF
Muscle group: Long adductors
Method
The stretcher sits on the floor with a straight back and both legs extended at as wide an angle as is comfortable. Their partner then places their feet on the inside on each of the stretcher's ankles (take extra care to ensure that no pressure is being place on the leg anywhere near the knee joints) with both knees bent and grips the stretcher's arms or hands. Ensuring that the stretcher keeps their back straight, the partner slowly straightens their knees in order to push the stretcher's ankles further apart until the maximum ROM is achieved. Once in this position, the stretcher attempts to pull their ankles back to the centre line, pressing against their partner's legs in the process, for a period of about 6 seconds. The stretcher then relaxes for six seconds before bending forward from the hip as far as possible with the assistance of their partner, remembering to keep the back flat. This position should be held for between 12 to 18 seconds before returning slowly to upright position and relaxing. The partner should then attempt to move the stretcher's legs still further apart before recommencing the stretch. Repeat this technique up to four times, taking care not to exceed the stretcher's maximum range of movement (ROM).
Note: In some instances, the stretcher may be sufficiently flexible that their partner may need to move closer in order to increase the angle of the stretch. This can be done during the stretch but care must be taken to avoid and sudden, jerky movements.
Side Leg Lifts
Type of stretch: PNF
Muscle group: Long adductors
Method
The stretcher lies on the left side with the left knee bent at the knee and the right leg fully extended, keeping both thighs in alignment with the torso (i.e. both knees should be level with the hips and shoulders). The stretcher then lifts the right leg directly upwards as far as is comfortable, where upon their partner supports the foot and resists any movement as the stretcher uses the long adductors to bring the foot back down to the ground for a period of 6 seconds. The stretcher then relaxes for six seconds and their partner eases the foot slightly higher. The stretch is repeated for up to four times, taking care not to exceed the stretcher's maximum range of movement (ROM), before performing the same stretch on the left leg.
Proprioceptive neuromuscular facilitation (PNF) is widely regarded as the best method to increase overall flexibility in target muscle groups. The technique was originally developed by physiotherapists during the 1940s to assist in the rehabilitation of paralytic patients and encompasses a variety of methods. Probably the most useful for martial artist is the partner-assisted hold/relax method. In simple terms, this involves the target muscle group being stretched to its maximum range of movement (ROM) at which point it is contracted strongly for at least 6 to 8 seconds. At this point the muscle is relaxed by a reflex triggered by the Golgi tendon organs and deliberately relieved by the stretcher. Once the stretch is reapplied, it should be possible to extend the muscle group slightly further than on the previous attempt, eventually reaching the maximum ROM. With work, the ROM should increase, resulting in improved flexibility.
The following stretches have been developed in order to increase flexibility in the legs as that is where most martial artists feel an increased ROM is most valuable. Although PNFs can be carried out quite effectively on an individual basis, it is often easier to have a partner to work with as they are able to check that the subject's body and joints are aligned correctly for maximum effect. All the following stretches are partner based for this reason.
Caution: During stretching sessions, any partner should be aware of the level of flexibility of the stretcher. If any degree of pain
Bent Leg Hams
Type of stretch: PNF
Muscle group: Hamstrings
Method
The stretcher lies flat on the floor, the left leg straight and the right knee bent and lifted as far towards the chest as is comfortable. The partner then places the stretcher's right foot on their shoulder with their right hand on top of the stretcher's left thigh in order to prevent unnecessary movement and their left hand behind the stretcher's right knee towards the top of the leg. The stretcher now attempts to push their leg down towards the floor (isometric contraction) for a period of about 6 seconds, during which time their partner resists the movement. The stretcher should now relax for an equal period before their partner begins to straighten the stretcher's knee slightly in order to increase the stretch. Repeat this method for up to four times, taking care not to exceed the stretcher's ROM then perform the same stretch on the left leg.
Supine Straight Leg Hams
Type of stretch: PNF
Muscle group: Hamstrings
Method
The stretcher lies flat on the floor with both legs straight. The left leg is then raised, keeping the knee straightened, until the current maximum ROM is achieved. At this point, the partner supports the leg by the heel and just below the knee and resists any movement as the stretcher tries to bring their leg back down to the floor. This isometric contraction should last for about 6 seconds, following which the stretcher should relax for a similar period, the leg raised a little further and the stretch reinitiated. Repeat this method up to four times, taking care not to exceed the stretcher's maximum range of movement (ROM) then perform the same stretch on the left leg.
Note: For this stretch to be effective, the subject's hips should remain parallel and flat to the floor throughout the technique
Sitting Inner Thigh
Type of stretch: PNF
Muscle group: Short adductors
Method
The stretcher sits on the floor with a straight back and the soles of both feet pressed together, as close to the groin as is comfortable. The stretcher then moves their knees towards the ground unassisted and without separating the feet. Once the maximum unassisted ROM has been reached, the partner places a hand on the inside of each knee and resists the movement as the stretcher attempts to bring the knees together. This process should be continued for about 6 seconds before the stretcher relaxes for a similar period as their partner gently attempts to lower the stretcher's knees still lower. Repeat this sequence for up to four times, taking care not to exceed the stretcher's maximum ROM.
Assisted Straddle Stretch
Type of stretch: PNF
Muscle group: Long adductors
Method
The stretcher sits on the floor with a straight back and both legs extended at as wide an angle as is comfortable. Their partner then places their feet on the inside on each of the stretcher's ankles (take extra care to ensure that no pressure is being place on the leg anywhere near the knee joints) with both knees bent and grips the stretcher's arms or hands. Ensuring that the stretcher keeps their back straight, the partner slowly straightens their knees in order to push the stretcher's ankles further apart until the maximum ROM is achieved. Once in this position, the stretcher attempts to pull their ankles back to the centre line, pressing against their partner's legs in the process, for a period of about 6 seconds. The stretcher then relaxes for six seconds before bending forward from the hip as far as possible with the assistance of their partner, remembering to keep the back flat. This position should be held for between 12 to 18 seconds before returning slowly to upright position and relaxing. The partner should then attempt to move the stretcher's legs still further apart before recommencing the stretch. Repeat this technique up to four times, taking care not to exceed the stretcher's maximum range of movement (ROM).
Note: In some instances, the stretcher may be sufficiently flexible that their partner may need to move closer in order to increase the angle of the stretch. This can be done during the stretch but care must be taken to avoid and sudden, jerky movements.
Side Leg Lifts
Type of stretch: PNF
Muscle group: Long adductors
Method
The stretcher lies on the left side with the left knee bent at the knee and the right leg fully extended, keeping both thighs in alignment with the torso (i.e. both knees should be level with the hips and shoulders). The stretcher then lifts the right leg directly upwards as far as is comfortable, where upon their partner supports the foot and resists any movement as the stretcher uses the long adductors to bring the foot back down to the ground for a period of 6 seconds. The stretcher then relaxes for six seconds and their partner eases the foot slightly higher. The stretch is repeated for up to four times, taking care not to exceed the stretcher's maximum range of movement (ROM), before performing the same stretch on the left leg.
