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Flexibility is key for athletes and nonathletes alike. It allows you to move freely and comfortably in your daily life, and can also help prevent injury during exercise. One of the best ways to increase your flexibility is by stretching.
However, research suggests that not all stretching techniques are created equal. Proprioceptive neuromuscular facilitation PNF stretching relies on reflexes to produce deeper stretches that increase flexibility.
Herman Kabat in the s as a means to treat neuromuscular conditions including polio and multiple sclerosis. PNF techniques have since gained popularity with physical therapists and other fitness professionals. According to research from the University of Queensland, PNF stretching may be the most effective stretching technique for increasing range of motion.
While there are multiple PNF stretching techniques, all of them rely on stretching a muscle to its limit. Doing this triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury. Another common PNF technique is the contract-relax stretch.
It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving.
This is sometimes called isotonic stretching. For example, in a hamstring stretch , this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor.
A third technique, hold-relax-contract , is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch.
For example, in a hamstring stretch, this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction. Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. Stretches can also be modified so you can do them alone or with a partner. If you want to increase your range of motion in a particular area because of an injury, consult a physical therapist trained in PNF stretching. These include the:. If you are not familiar with this type of stretching, seek out a professional or trainer to make sure you are doing the move correctly.
If you are under 18, PNF stretching is generally not recommended. Always seek the advice of a doctor or fitness professional before trying it. By working with your natural reflexes, PNF stretching is an easy and effective way to increase your overall flexibility and range of motion. The key to a successful and injury-free athletic career may be stretching-and the protein titin. If you are one of those who regularly suffers from headaches, here are 18 natural remedies to help you get rid of them.
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What is PNF stretching? How does it work? PNF techniques. How do I start? Read this next. It's Science: How Yoga Improves Overall Athletic Performance The key to a successful and injury-free athletic career may be stretching-and the protein titin. Medically reviewed by Timothy J. Legg, Ph.
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PNF Stretching: A How-To Guide
Herman Kabat belonged to important american neurophysiologists. The method proved to be relatively fast and effective in a much wider spectrum of movement diagnosis. Therapist is teaching the patient exercises with the limbs in diagonal position, which leads to activation of the muscles in specific way to activate the correct movement pattern, increased movement range and strengthening the muscle power. Along with that, there is also a reverse in the exercise: stretching-relaxation, action-relaxation, …. The therapist applies a manual contact and pressures in the direction or against the direction of the performed movement, which affects the tension in the muscles which have to be involved in the movement pattern. He was inspired by a technique of the australian nurse Elizabeth Kenny, who worked with the patients after poliomyelitis.
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Proprioceptive neuromuscular facilitation "PNF" (known as KABAT method)
Flexibility is key for athletes and nonathletes alike. It allows you to move freely and comfortably in your daily life, and can also help prevent injury during exercise. One of the best ways to increase your flexibility is by stretching. However, research suggests that not all stretching techniques are created equal. Proprioceptive neuromuscular facilitation PNF stretching relies on reflexes to produce deeper stretches that increase flexibility.
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proprioceptive facilitation - pnf
Proprioceptive neuromuscular facilitation PNF and its impact on vascular function. Cali, Colombia. Universidad del Valle, Cali, Colombia. However, the physiological effects of interventions conducted with facilitating techniques of the motor activity, such as Kabat's proprioceptive neuromuscular facilitation techniques PNF on vascular function are unknown, even though such physiological effects are proposed in said postulates. This report presents the usefulness of PNF on vascular function in three healthy volunteers. The patterns of Kabat's PNF increase, just like the models or contractile isotonic activity proposed in this test, the tension of vascular friction, which relates to better vascular function. Kabat's Proprioceptive Neuromuscular Facilitation PNF is a system to promote the normal responses of the neuromuscular mechanism, consisting in the use of techniques of proprioceptive stimulation to activate facilitate or relax inhibit specific muscle groups 1.