Examples of his concepts should be very familiar to you: There are two types of stretches – static and ballistic stretches. Contract antagonist & hold stretch for 15-30 seconds or less based on patient tolerance/comfort. Move into agonist pattern passively 2. PNF Stretching Technique (C.R.A.C. FIT Formula (Static Stretching) F 3 - 7 times per week I 10% beyond normal length of muscle T 10-60 seconds. PNF: The Best for Improving ROM! His terminology and discoveries have given rise to many of the hands-on training techniques still in use today. PNF (Proprioceptive Neuromuscular Facilitation) In the early to mid 1900s physiologist Charles Sherrington popularized a model for how the neuromuscular system operates. Excellent for take home stretches. MET does not use an isometric contraction of the target muscle before the stretch b. Have client/athlete apply moderate resistance to motion for 3-5 seconds using antagonist muscle 3. 5 Introduction to Stretching Stretching is a very important part of a training program and is often overlooked. This stretch is most effective AFTER warming up (or dynamic stretching) Active static stretch: the muscle being stretched does the work. When I started using PNF stretching in the early 1990’s I quickly discovered that PNF was a far superior form of stretching for improving flexibility and range of motion (ROM).While other forms of stretching were better when trying to achieve other goals, when it came to getting an athlete as flexible as possible; PNF was the best choice. One of the goals of MET is joint mobilization c. The stretching phase of MET is always done actively d. One of the goals of MET is joint stabilization 13. The active-assisted stretching Muscle Energy Technique (MET) differs from PNF stretching in that: a. TYPES OF STRETCHES . Key words: athletic performance, gender differences, age differences, stretching Introduction Proprioceptive Neuromuscular Facilitation (PNF) is a stretching technique J Athl Train. Proprioceptive neuromuscular facilitation (PNF) stretching techniques are commonly used in the athletic and clinical environments to enhance both active and passive range of … Method) Contract agonist isometrically Relax muscle for a few seconds Contract the antagonist for 15 seconds Relax. Stretch antagonist Hold Relax 1. • 11: Young W, Elliot S. Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximal voluntary contractions on explosive force Proprioceptive neuromuscular facilitation (PNF) stretching techniques are commonly used in the athletic and clinical environments to enhance both active and passive range of motion (ROM) with a view to optimising motor performance and rehabilitation. Propioceptive Neuromuscular Facilitation (PNF) is the neurophysiological approach in which impulses from the periphery are facilitated to the central nervous system through the stimulation of sensory receptors present in muscles and around the joints by stretch, resistance, traction, approximation and audiovisual command to the patient. 12. Areas Needing Stretching … Have patient contract antagonist muscle. Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. •PNF stretching techniques are a small component of the entire PNF repertoire. Isometric contraction of antagonist against resistance 2. followed by concentric contraction of agonist combined PNF Stretching Contract Relax 1. Proprioceptive neuromuscular facilitation shows potential benefits if performed correctly and consistently. This inhibits the agonist. Many problems stem from lack of flexibility. 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