Dr Lewis Ingram, Lecturer in Physiotherapy at the Faculty of Health and Human Performance, University of South Australia (UniSA), says PNF stretching not only improves flexibility but also helps the body increase strength and better control of muscles.
Here are some points to understand about how PNF exercises help increase body flexibility:
How PNF works
Periodic stretching: PNF exercises use alternating contraction and relaxation. When you perform periodic contraction and relaxation, your muscles and ligaments are stretched deeper than with regular stretching. This helps improve flexibility quickly and effectively.
Neuromuscular effects: PNF affects the neuromuscular system, which is the body's ability to sense the position and movement of joints and muscles. This helps the body recognize and regulate movements, increasing flexibility and reducing the risk of injury.
PNF methods for increased flexibility
Hold-Relax: This technique increases flexibility by contracting the muscle for 5-10 seconds, then relaxing and stretching the muscle for 15-30 seconds. This gives the muscle fibers a chance to stretch deeper, thereby improving flexibility.
Contract-Relax: This method involves contracting a muscle (such as a thigh or calf muscle for 5-10 seconds), relaxing it, and stretching it. This process helps increase your reach and stretching ability, especially when you incorporate antagonistic muscles.
Hold-Relax with Agonist Contraction: This technique requires you to not only contract the muscle, but also use the antagonist muscle to push the muscle further into relaxation after relaxation.
Benefits of PNF for Flexibility
According to Dr. Lewis Ingram, the PNF method helps to improve flexibility quickly, reducing tension and muscle pain after exercise. This method not only stretches but also increases muscle strength, making the body more flexible. At the same time, PNF reduces the risk of injury by increasing the flexibility of joints and muscles.
How to do PNF exercises
Select the muscle to stretch: Identify the muscle group that needs improved flexibility, such as the thighs, lower back, shoulders, or calves.
Performing a contraction: For PNF exercises, you will perform a strong contraction for 5-10 seconds.
Stretching: After contracting the muscle, you will stretch the muscle for about 15-30 seconds, holding it still for the entire time.
Repetition: Repeat the above process 2-3 times for each muscle group. Make sure each stretch is gentle and painless.
