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    PNF

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    Mohd Murtadha Ramly
    PNF stretching techniques use alternating contractions and relaxations of muscles to improve range of motion. The contract-relax technique involves passively stretching a muscle, contracting it isometrically, then relaxing and stretching further. The antagonist contract-relax technique contracts the opposing muscle to relax and further stretch the target muscle. These techniques are used to increase flexibility in athletes and others with limited range of motion.

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    PNF

    Uploaded by

    Mohd Murtadha Ramly
    221 views13 pages
    PNF stretching techniques use alternating contractions and relaxations of muscles to improve range of motion. The contract-relax technique involves passively stretching a muscle, contracting it isometrically, then relaxing and stretching further. The antagonist contract-relax technique contracts the opposing muscle to relax and further stretch the target muscle. These techniques are used to increase flexibility in athletes and others with limited range of motion.

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    PNF stretching techniques use alternating contractions and relaxations of muscles to improve range of motion. The contract-relax technique involves passively stretching a muscle, contracting it isometrically, then relaxing and stretching further. The antagonist contract-relax technique contracts the opposing muscle to relax and further stretch the target muscle. These techniques are used to increase flexibility in athletes and others with limited range of motion.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    221 views13 pages

    PNF

    Uploaded by

    Mohd Murtadha Ramly
    PNF stretching techniques use alternating contractions and relaxations of muscles to improve range of motion. The contract-relax technique involves passively stretching a muscle, contracting it isometrically, then relaxing and stretching further. The antagonist contract-relax technique contracts the opposing muscle to relax and further stretch the target muscle. These techniques are used to increase flexibility in athletes and others with limited range of motion.

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    Download as PPT, PDF, TXT or read online from Scribd
    Download as ppt, pdf, or txt
    of 13

    Proprioceptive Neuromuscular Facilitation (PNF)

    Dr. Michael P. Gillespie

    When To Use PNF


    PNF stretches are most often used by athletes and
    individuals who have a range of motion that is less than normal.

    The two types of PNF to be discussed are as follows:


    Contract-relax technique Antagonistic contract-relax technique

    Contract-Relax Technique
    1. Passively take a muscle through a range of motion that
    produces a mild (not painful) stretch tension.

    2. Contract the muscle (with about the same force as a


    closed fist) for 4-5 seconds. 60-60 percent strength isometric contraction. Breathe.

    3. Relax the muscle momentarily.


    4. Perform a mild static stretch again for 5-15 seconds. 5. Repeat this process several times.

    Contract-Relax Technique

    Isotonic and Isometric Contractions


    Concentric isotonic contraction a muscle shortens
    and pulls on another structure.

    Eccentric isotonic contraction the length of a muscle


    increases during contraction.

    Isometric contraction muscle tension is created;


    however, the muscle doesnt shorten or lengthen.

    Post Isometric Relaxation


    1. Bring the muscle to its maximum length without
    stretching, taking up the slack. There should be only minimal or no pain.

    2. The patient is asked to resist with only minimal force


    (isometrically) and to breathe in for 10 seconds.

    3. The patient is then told to let go (relax) and exhale


    slowly. It is important for the doctor to wait and feel the relaxation. The doctor could wait 10 to 20 seconds or longer as relaxation is taking place. Due to pure relaxation there should be an increase in the range of motion.

    Post Isometric Relaxation


    4. If the patient has difficulty relaxing, hold the
    isometric phase for 30 seconds before having the patient let go.

    5. Usually three to five times is all that is necessary to


    obtain spontaneous stretch each session.

    6. Along with breathing, have the patient look up (eyes


    only). This helps facilitate the inspiration, which facilitates the muscle. Have the patient look down during expiration to aid in relaxation.

    Post Isometric Relaxation


    This technique can be used with the force of gravity
    substituting for isometric resistance.

    Antagonist Contract-Relax Technique


    This technique uses the principle of contracting and
    relaxing opposing muscles (i.e. quadriceps and hamstring).

    You contract your quadriceps to relax the hamstrings


    and then stretch the hamstrings.

    This utilizes a principle of neurology known as


    reciprocal inhibition (A biomechanical Yin Yang).

    Coordination Within Muscle Groups


    Movements are typically the result of several skeletal
    muscles acting as a group.

    Most skeletal muscles are arranged in opposing


    (antagonistic) pairs at joints: Flexors extensors, abductors adductors, etc.

    One muscles is called the prime mover (agonist) which


    contracts to cause an action and the other muscle is called the antagonist which stretches and yields to the effects of the prime mover.

    Coordination Within Muscle Groups


    Synergists work with agonists to stabilize intermediate
    joints and assist the prime mover.

    Fixators stabilize the origin of the prime mover so that


    it can operate more efficiently.

    In limbs, a compartment is a group of skeletal


    muscles, with their associated blood vessels and nerves, that have a common function. i.e. In the upper limbs we have flexor compartments and
    extensor compartments.

    Example of Antagonist Contract-Relax Technique


    Start in a standing position and slowly bend forward from the
    hips (keeping the knees slightly flexed), until you reach a comfortable stretch. Note how far you are able to go.

    Return to a standing position, keeping your knees slightly


    flexed.

    Assume a flexed knee position. Hold for 15-20 seconds.


    This position contracts your quadriceps and relaxes your hamstrings.

    Stand up and go back into the first stretch. Hold for 5-15
    seconds. You should be able to stretch further with the same effort.

    Antagonist Contract-Relax Technique

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