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Different PNF Stretch In Upper & Lower Body

PNF stands for ‘proprioceptive neuromuscular facilitation. PNF Stretch is an advanced form of flexibility training that involves contracting and stretching the targeted muscles at the same time.

It is one of the most beneficial forms of stretching for improving flexibility and increasing ROM. It increases muscle flexibility as well as muscular strength together. PNF stretching is more effective than the static stretching methods for increasing ROM.

Precaution

Stretching with PNF requires some precautions. Since it can cause added stress on a targeted muscle group which can lead to soft tissue injury. One such precaution is to aim for a stretch intensity and contraction force of no more than five to six out of ten. And always do warm-up before any stretching activity. So you should visit a highly trained physiotherapist who practices PNF stretching for a very long time, and for that, you can visit Elite Physiotherapy and Sports Injury Centre.

Method

You can try PNF stretching by starting the muscle group by stretching it under tension, and then a partner or immovable object should apply sufficient resistance to inhibit movement for 5 to 6 seconds (the effort should be relevant to your level of conditioning and the muscle group you’re targeting). In order to relax the contracted muscle group, you must do a controlled stretch for about 20 to 30 seconds. Once the muscle group has recovered, this is repeated between two and four times.

Benefits

PNF stretching provides some benefits, including enhancing muscle strength and endurance, balance and posture, as well as stability and mobility by adding resistance during eccentric, concentric, and isometric muscle contractions.

PNF stretching improves joint ROM and muscle flexibility by activating the neuromuscular system.

The purpose of PNF stretching is to improve functional performance, to achieve a coordinated pattern of movement, and to treat patients with both neuromuscular and musculoskeletal dysfunction.

You can use PNF stretching to improve athletic performance.

In polio patients

multiple sclerosis patients.

post-stroke patients.

post-surgery patients.

post-road traffic accident patients.

lower back pain.

And knee pain patients’. etc.

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