Two concepts of PNF Stretching

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1.Hold-Relax Stretch

This type of PNF stretch is based on the concept of autogenic inhibition. When stretching what happens is the stretch feels good until you get to a certain point (feels like an elastic band about to snap right) This is the bodies self defense mechanisms to protect itself from injury (myotatic reflex). If we take the muscle to its end range, then activating the muscle (putting the muscle under load activates the receptors in the muscle), a brief period of relaxation occurs when we release the activation (autogenic inhibition).  The PNF stretch utilises this autogenic inhibition response to stretch the muscle further tricking the nervous system.  A new “end range” is found and this is repeated 3 times to allow for a more significant stretch each time.

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2. Contract-Relax, Antagonist-Contract Stretch

Your body is wired so that two muscles cannot shorten at the same time—otherwise they would fight against each other, and you wouldn't be able to move. So, when you actively contract a muscle, your nervous system automatically sends a signal to the opposing muscle (or antagonist) that it needs to relax so your joint can move (reciprocal inhibition).

 

This variation of PNF takes advantage of reciprocal inhibition. It resembles the Hold-Relax Stretch form but involves a forceful contraction of the opposing muscle of the one that you're stretching to move deeper into the stretch.

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Benefits of use:

• preventative measure to guard against future muscle and joint injury.

• improves limited range of motion

• Improves flexibility and muscle strength 

• Aids pain relief anywhere in the body eg; back, neck and shoulder pain

• Improvement when unsymmetrical in legs, hips or arms (for example when one is longer or higher then the other) 

• Helps rehabilitation in the treatment of chronic muscle pain, stiffness or injury.