This study suggests that self-PNF is more effective than static stretching. Given that most static stretches can be performed using a self-PNF approach, the use of self-PNF can be a great alternative to static stretching. Stretch straps are great tools to facilitate self-PNF stretching at a number of joints.
More research is needed to assess whether self-PNF yields greater improvements than static stretching at other joints, including the upper extremity. Efficacy of static stretching and proprioceptive neuromuscular facilitation stretch on hamstrings length after a single session. J Strength Cond Res.
A comparison of self-administered proprioceptive neuromuscular facilitation to static stretching on range of motion and flexibility. All Rights Reserved. The Cooper Institute is a c 3 nonprofit organization.
Read our terms. The Cooper Institute, as a c 3 nonprofit, does not endorse any product, service, or linked-to entity. Act now. Create your story as an ACE Specialist. Limited time! Talk with an Advisor. Exercise Science. Types of Stretching. Filter By Category. View All Categories. Static Stretching The most common type of stretching, static stretching, is executed by extending the targeted muscle group to its maximal point and holding it for 30 seconds or more. There are two types of static stretches: Active: Added force is applied by the individual for greater intensity Passive: Added force is applied by an external force e.
Ballistic Stretching This type of stretching is typically used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group. Proprioceptive Neuromuscular Facilitation PNF This type of stretching capitalizes on the use of autogenic and reciprocal inhibition, and includes three types of techniques: Hold-relax Perform a passive second pre-stretch.
Hold and resist force applied by the fitness professional, causing an isometric contraction in the target muscle group, for six seconds. Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase range of motion ROM. There should be a greater stretch during this final phase due to autogenic inhibition.
Contract-relax Perform a passive second pre-stretch. Relax the muscle group and allow a passive stretch; hold for 30 seconds to increase ROM. If ballistic and dynamic stretching are useful first thing in the morning and pre-workouts, what about post-workouts and during the evening? Two main types of stretching are useful here. The first is commonly known now as proprioceptive neuromuscular facilitation stretching PNF but is also known as isometric stretching The second is static stretching and is most commonly used for developmental stretching.
Two interesting studies have compared the two different methods of stretching on hamstring flexibility. The first compared static stretching, self-stretching, PNF and a control group who did no stretching After four weeks of a second stretch three times a week for four weeks, only the static stretching group showed an increase in hamstring ROM compared to the control group.
The second study compared 5-minute stretching protocols from rest and after 60 minutes of exercise This study showed that PNF stretching was effective in improving acute hamstring flexibility after exercise, whereas static stretching was not effective. PNF stretching can be used post-workout or as a separate flexibility session, but it is probably more effective immediately after exercise.
However, any method that requires isometric contraction can also cause fatigue as the muscle is working, so care should be taken when considering how much PNF stretching to do. One stretch per muscle group would be enough. PNF stretching could be done after any strength training session, or on the same day, but not on alternate days between strength training sessions otherwise those muscles will not be allowed sufficient time to recover before the next strength training session.
To start with, try holding the isometric contraction for seconds then relax and stretch for seconds and repeat two to five times. Try to perform the stretch as soon as you have finished the muscle contraction, preferably within one second. Make progress by holding the contraction for up to 10 seconds and the stretch for up to 30 seconds.
You can repeat this up to five times, but this is quite a lot of work for your muscles, which then becomes very time consuming. If time is a limiting factor, you can stretch two or three muscle groups at each workout, and then rotate to different ones throughout the week. This is perhaps the safest and least fatiguing of all stretching methods. As such, it is ideal for use on rest days or after fatiguing workouts, or as part of a relaxation routine.
It is best done in the later part of the day when tendon compliance is at its greatest. Static stretching should be performed in a warm, comfortable, preferably quiet, environment, to allow full relaxation of the muscles. Thursday night at 9pm sat in a puddle on a rugby training pitch in December, is possibly not the optimal environment for developing flexibility!
Perform each stretch slowly until you cannot reach any further. Breathe in and out slowly, and try to stretch a little bit further, hold this position for another 25 seconds, relax and then repeat again. Concentrate on releasing all tension within the muscle that you are stretching to allow a greater ROM. Because you have to relax your muscles, you may find that you are mentally relaxing too. This is another benefit of performing static stretching at the end of the day for many athletes.
Try to match stretches for the left and right side of your body and also the front and back. For example, if you perform two stretches for the hamstrings, then do two for the quadriceps. Variety within stretching is as important as for any other training method, so think about two to four stretches for each muscle group that you can rotate between stretching sessions.
Doing the same stretching routines all the time and at the wrong time will lead at best to maintenance of your current levels, but at worst to a short-term performance decline and possibly staleness. An awareness that increased flexibility can lead to long-term performance improvements, and less likelihood of injury, is a good incentive to put time aside to stretch. By matching the type of stretching you do to time of day you do it, you can improve your performance by working with your body and not against it.
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