If you’re like me, or most people for that matter, then you’ll probably be tired of the tedious amount of time required to improve flexibility by stretching; sitting in one stretch for 10 minutes to gain a tiny amount of flexibility that will be lost faster than it was gained. Luckily for us, the nervous system can be worked in a way to make much faster improvements through a process called Proprioceptive Neuromuscular Facilitation (PNF).
When you stretch a muscle, its’ length doesn’t actually change much (if at all). Muscles are a set length that grow with us over time and do not become “looser” with stretching. Instead, stretching trains the nervous system to limit its’ protective mechanisms (called the myotatic or stretch reflex) over muscles and allows them to lengthen further without tightening. By working through the nervous’ physiology, you can use these protective mechanisms to your advantage.
PNF has multiple technique protocols but the simplest is to enter a stretch and hold it for approximately 10 seconds. Next, while still in the stretched position, activate the stretched muscle to resist the stretch for 10 seconds. Most PNF techniques will utilize a strap or band to resist against so that you remain in the stretched position during resistance phase. After 10 seconds of resistance, exhale and gently increase the stretch and repeat to the desired range of motion. Each cycle should gain at least 5-10 degrees of motion (depending on the muscle being stretched, starting ROM, and any underlying factors such as history of trauma to the area).
In our office, we have used PNF with patients and gained anywhere from 15-45 degrees of motion in minutes! This system is more effective and faster than traditional static stretching, saving you time for other activities.
For more details about PNF techniques, fill out our Contact Us form or give us a call to schedule an appointment.
