Stretching This is the essential part of all exercise routines. Bigger pliability It can be more resistant to injuries while gaining strength, but most people Two types Stretch:

• revolution: Traditional stretching that keeps your muscles relax and keeps your muscles for up to 30 seconds for up to 30 seconds.
• dynamic: Exercise -based activities (e.g. twisting trunks, High knee) Prim it for action.

However, there is another way to increase the flexibility of PNF stretching and to increase the range of motion. If you have worked with a personal trainer who stretched after exercise or visited one of the trendy stretching studios, you will already be used to this practice.

Whether you are a beginner or often someone else stretches you, you need to know PNF stretching here.

What is PNF stretching?

Exclusive nerve muscle promotion or PNF stretching is similar to stretching the muscles to the limit and then constricting muscles or surrounding muscles to allow deeper stretching. Active stretching. The goal of this practice is to unlock the larger movement range and improve the flexibility.

Physical therapists developed PNF in the 1940s. I started to use it later in other conditions by treating polio and multiple sclerosis patients. "PNF stretches are mainly used in rehabilitation and orthopedic environments to restore flexibility, strength and adjustment for injured muscles." Chris gagliardiScience Education Content Manager of the American Council. Most of the stretching is made up of trained partners.

But those who want to improve mobility can benefit from PNF technology. Personal trainers and physical therapists said, “This is a therapeutic and philosophy that uses the power of the nervous system to strengthen exercise. Kit SnadymanPT, DPT, COMT, CSCS, LMT.

He explains that decomposing abbreviations helps to understand how it works.

• Monopoly: Mentions many sensory receptors that deliver information about the movement and location of the body to the central nervous system.
• Nerve root: Connection between nerves and muscles/tendons.
• Promotion: You can make action or process easier.

How does PNF stretching work?

SNIDEMAN divides the PNF concept into "direct" and "indirect" techniques. The direct method uses the force provided by the muscles with increased muscles, while the indirect method uses the force provided by the muscles provided by the muscles.

Direct technology

Direct skills are used in hard muscles that are painful or not dangerous for stretching. The general stretching method is the contract relaxation (CR).

• You are ashamed if you stretch your hard muscles to the final motion or painful.
• Then in that position Iso Metro It contracts muscles (pushed to force) for 5 to 10 seconds.
• After a break, you'll find that you can increase your muscles a little deeper.

For example, to stretch the hamstring, you can lift the legs you can go straight while keeping your back straight. Then push the opposing forces, such as partners, straps or walls, as if you are putting your legs down, but keep your legs from moving. If you have a contract for up to 10 seconds, you should be able to lift your legs than before.

SNIDEMAN explained, "This technology is called 'after Lee So -sung'."

This relaxation is possible due to reflection Self -production suppression. When the muscles contract, the sensory receptor called the bone tendon organ sends a inhibitory signal that indicates the muscles to release tension. In short, muscles are relaxed by themselves when experiencing too much tension.

Often you can stretch your PNF directly with props such as partners or props such as straps or walls.

Indirect

Indirect techniques use antagonists or opposite body parts to increase solid muscles. SNIDEMAN said, “This technique can be better when muscles are weak or painful to contract.

Indirect technology:

• You are ashamed if you stretch your hard muscles to the final motion or painful.
• Then, for 5 to 10 seconds of the muscles, the other muscles will help to relax and stretch the tight muscles for 5 to 10 seconds.

For example, if you stretch your chest, you can lift your arms and parallel to the ground and extend as much as possible without pain. From that point on, put your arms on your partner or wall, apply your arms, contract your shoulders, and contract your back to push your strength. After signing a contract for up to 10 seconds, you can find more movement range in the initial chest stretch.

During this technology, muscles are involved in interruption. While one muscle contracts, the inhibitors relax the opposite muscles.

Indirect PNF stretches are generally performed with partners, but can be stretched by props depending on the muscles of the target.

When should I stretch PNF?

SNIDEMAN said, “There is no agreement when it is best to use PNF stretching. "But if this type of stretching is used before activity, it can help someone achieves the motion range necessary for the activity of someone to participate."

Gagliardi is best to warm up before stretching PNF. Flexibility is most effectively trained when the muscles are warm, so gagliardi adds.

Also, you have to do some before exercising Dynamic stretch PNF stretching after stretching. Otherwise, according to the study, you can have it. Less vertical jump height or Power during exercise.

What is the benefit of PNF stretching?

SNIDEMAN said, “PNF type stretches often increase the range of motion faster than passive or static approaches.

A It was published in the research Sports 2016The researchers shared 40 college students Hard hamstring As a group. Three days a week for four weeks, the students performed as follows.

• General static stretching
• PNF stretch
• Mulligan Traction Straight Leg Rising (TSLR) Technology (Another technology that increases hamstring flexibility)
• No stretching

PNF stretching and Mulligan TSLR have increased the range of hamstring motion than static stretching. Some consider "The most effective stretching technology" to increase the scope of the PNF movement.

Prevention measures when practicing PNF stretching

To be safe, PNF will increase your practice with experts such as personal trainers and physical therapists. Talk about injuries or strains because contracted muscles or tendons can exacerbate things.

Increasing the affected muscles can damage recovery, so it applies to the recent surgery. Knowing the technology, you can stretch your PNF yourself.