Sample PNF Stretching Series

[pabanil]

What PNF means?

[HPCsport]

@pabanil Proprioceptive Neuromuscular Facilitation

[ziga112]

Hey. Nice examples! just one quick question.

how much should you stretch muscle in order to not effect on your power output?

[HPCsport]

@ziga112 Do dynamic stretches instead of static or PNF varieties.

[standswithawine]

I need to add this to my post tennis routine asap

[JasonJarred]

HPC, what are your views on the best time to perform stretching? Before/during/after exercise?

[mazilin2]

contract against the streched muscle or with the stretched muscle?

[HPCsport]

@mazilin2 You can contract the antagonist muscle (on opposite side of stretched muscle) while being stretched or contract the stretched muscle and then relax it. In this video we show stretch-contract-stretch series.

[samymonty]

@HPCsport I always thought you contract the antagonist... Interesting

[HPCsport]

@samymonty There are several forms of PNF stretching. That is one way of doing it.

[marti1va]

si ma non sei in schema cosi ehehehee!!

[yandykun]

does anyone here have maximal lowerbody flexibility ?i have been stretching my hamstrings for 6 months but no results,i can work until my chest touches my knee but next day im tight again and i have to do it all over again im really depresed u know

[sk8ingchamp]

You're muscles are probably stiff and just need to warm up a little. It also depends on how you are stretching. If you don't even feel a pull as you stretch, then you are not going to have the results you want.

[HPCsport]

You can use a towel or stretch cord.

[AraRULEZ]

WHAT IF U DONT HAVE A PARTNER?

[Koryuhoka]

PNF is the best way to gain flexibility. From what I learned about PNF, your partner is supposed to push you into the stretch SLOWLY, not as fast as being shown in this video. You hold the stretch, squeeze the muscle and when you release, your partner slowly takes you deeper into the stretch. The purpose of PNF is to eliminate injury risk. Maybe this works if you already have good flexibility but for those who don't, this could be detrimental.

[HPCsport]

Thanks for the comments. There are about a dozen ways to do PNF stretching. The way you described is just one. PNF can serve many purposes beyond just flexibility enhancement.

[axisladee]

I agree. I am a LMT, & have a book on stretching (not necessarily PNF stretching, but it does mention to do the stretch slowly and only after some massage on the musles to be stretched,

[car26081987]

good sample!Thanks!!

[Psshchikko]

what muscles are being stretched in this video?

[HPCsport]

It depends on the stretch. In order the stretches address:

*Quadriceps

*Hamstring

*Pectoralis

*Gastroc-Soleus

*Hamstring/Lumbar

*Adductors

[Psshchikko]

ohhh. Thanks

[HPCsport]

No problem.

[JONOCALDWELL]

Yeoooooooo Richie!!!

[HPCsport]

????

[JONOCALDWELL]

nothing. private joke.

[Aznavour0079]

hi im a physical therapist student and i have a question

during HR stretching, you make the muscle, ex: biceps, extend, then relax, then resist, then the last step, back to flexion

question is when will you apply the resistance? during extension or flexion??

[pekkos69]

U use an isometric contraction. for example if u stretching biceps femoris, then u bring the hip to flexion followed by an isometric hip extension. Same for biceps brachii... U apply resistance in flexion.

Check the bible for more info:

Voss, E.D., Ionta, K.M. & Myers, J.B., 1985. Proprioceptive Neuromuscular Facilitation, 3rd ed. London: Harper & Row Publishers

[pekkos69]

during flexion

[HPCsport]

Pekkos and Guitarpro-

Thanks for the comments. We use them primarily in group sport training sessions so it's difficult to use plinth or straps but the comments on the calcaneus are appreciated.

[guitarpro23]

pekkos, you dont ask your patient to give 100% contraction. Although I do agree with you to go below the calcaneus.

[pekkos69]

Most PNF techniques is max contraction, by saying give 100% force then the patient gives max contraction.

[pekkos69]

man just a tip. when u stretch the hamstrings try not to push from the heel cause u might cause damage to the ankle joint, especially when u ask your client to give 100% force against your resistance. try and push just below the medial and lateral maleolas. Also, dont put weight on your client's quads cause u ll probably cause an injury. better ask your client to lie supine on a plinth and strap the pelvis and opposite leg down. this will prevent possible compensatory movements

[melowsai]

Good Job, thanx

[adarqui]

nice