+
Stretching

Stretching

Author: Lyneene Orsini
Description:

 

 

·        PNF (proprioceptive neuromuscular facilitation) techniques involve a partner actively stretching the participant by using a combination of contraction and relaxation of both agonist and antagonist muscles

·        PNF stretching usually involves a passive pre-stretch point of mild discomfort – 10 s

·        A partner applies a hip flexion force & the athlete is instructed to “hold & don’t let me move the leg” – isometric muscle action – 6 secs

·        Athlete relaxes & a passive hip flexion stretch is performed for 30 secs a 6-10 second push phase followed by a 10-30 second relaxation phase increasing tension.

·        Repeat 3 times increasing the range through the relaxation phase.

·        PNF stretching is capable of producing greater improvement in flexibility compared to other techniques.

·        Its disadvantage is that it typically requires a partner, although stretching with a partner may have some motivational advantage for some individuals. 

(more)
See More
Try a College Course Free

Sophia’s self-paced online courses are a great way to save time and money as you earn credits eligible for transfer to over 2,000 colleges and universities.*

Begin Free Trial
No credit card required

25 Sophia partners guarantee credit transfer.

221 Institutions have accepted or given pre-approval for credit transfer.

* The American Council on Education's College Credit Recommendation Service (ACE Credit®) has evaluated and recommended college credit for 20 of Sophia’s online courses. More than 2,000 colleges and universities consider ACE CREDIT recommendations in determining the applicability to their course and degree programs.

Tutorial

Introduction to PNF stretching

Chest

 

  • PNF (Hold-Relax) Chest Stretch – kneel comfortably with full knee flexion on the mat, torso erect. From AP (anatomical position), abduct both humerus and place hands behind your head. Partner standing comfortably behind you, fee together.
  • Begin the Chest Stretch by a passive pre-stretch (horizontal abduction) that is held at the point of mild discomfort for 10 s.
  • The partner applies a horizontal abduction force (pulling back) and you are required to “hold and don’t let me move the arms” while you “hold” and resist the movement so that an isometric muscle action occurs and is held for 6 s.
  • Then relax, and perform another passive stretch, holding it for 30 s. You should be able to stretch further on the second passive stretch. 

Shoulders

 

  • PNF (Hold - relax) Shoulder Stretch – kneel comfortably on the mat with knees at 90o, torso erect. From AP (anatomical position), abduct both humerus to horizontal to the floor, forearm pronated or supinated. Partner standing comfortably behind you, one foot forward, one back.
  • Begin the Shoulder Stretch by a passive pre-stretch (horizontal abduction) that is held at the point of mild discomfort for 10 s.
  • The partner applies a horizontal abduction force (pulling back) and you are required to “hold and don’t let me move the arms” while you “hold” and resist the movement so that an isometric muscle action occurs and is held for 6 s.
  • Then relax, and perform another passive stretch, holding it for 30 s. You should be able to stretch further on the second passive stretch. 

Groin without partner

 

  •  PNF (Hold – Relax) Groin Stretch – sit comfortably on a mat on the floor and put the soles of the feet together. Hold onto your toes. Gently pull yourself forward, bending from the hip until you feel a good stretch in your groin. Hold for 10 s. 
  • Apply a slight resistance with your hands on the insides of opposite thighs and try to bring the knees together by contracting the muscles in the groin. “Hold and don’t move the thighs” while you “hold” and resist the movement so that an isometric muscle action occurs and is held for 6 s.
  • Then relax, and perform another passive stretch, holding it for 30 s. You should be able to stretch further on the second passive stretch. 

Hips/Thighs

  • PNF (Hold-Relax) Hamstring Stretch – lie on the mat, supine position. With left lower limb outstretched, comfortably flex the right lower limb. Upper limbs comfortably by your side.

  •  Partner kneels with one leg across your lower left limb, torso erect. Left hand on your right heel (to provide resistance), right hand over the right patella (to resist flexion).

  • Begin the Hamstring Stretch by a passive pre-stretch (thigh flexion) that is held at the point of mild discomfort for 10 s.

  • The partner applies a hip flexion force (pushing forward) and you are required to “hold and don’t let me move the leg” while you “hold” and resist the movement so that an isometric muscle action occurs and is held for 6 s.

  • Then relax, and perform another passive stretch, holding it for 30 s. You should be able to stretch further on the second passive stretch

Calf

 

  • PNF (Hold-Relax) Calf Stretch – sit comfortably on the mat, torso erect, lower limbs extended and together. Hands placed comfortably beside the knees on the mat.
  • Partner kneeling on the mat in front of you, knees in approx 90oflexion, and hips slightly flexed and hands ready to hold your toes.
  • Begin the Calf Stretch by a passive pre-stretch (dorsiflexion) that is held at the point of mild discomfort for 10 s.
  • The partner applies a dorsiflexion force (pushing forward) and you are required to “hold and don’t let me move the feet” while you “hold” and resist the movement so that an isometric muscle action occurs and is held for 6 s.
  • Then relax, and perform another passive stretch, holding it for 30 s. You should be able to stretch further on the second passive stretch.