Proprioceptive Neuromuscular Facilitation Stretching

Abstract

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. PNF stretching is positioned in the literature as the most effective stretching technique when the aim is to increase ROM, particularly in respect to short-term changes in ROM. With due consideration of the heterogeneity across the applied PNF stretching research, a summary of the findings suggests that an 'active' PNF stretching technique achieves the greatest gains in ROM, e.g. utilising a shortening contraction of the opposing muscle to place the target muscle on stretch, followed by a static contraction of the target muscle. The inclusion of a shortening contraction of the opposing muscle appears to have the greatest impact on enhancing ROM. When including a static contraction of the target muscle, this needs to be held for approximately 3 seconds at no more than 20% of a maximum voluntary contraction. The greatest changes in ROM generally occur after the first repetition and in order to achieve more lasting changes in ROM, PNF stretching needs to be performed once or twice per week. The superior changes in ROM that PNF stretching often produces compared with other stretching techniques has traditionally been attributed to autogenic and/or reciprocal inhibition, although the literature does not support this hypothesis. Instead, and in the absence of a biomechanical explanation, the contemporary view proposes that PNF stretching influences the point at which stretch is perceived or tolerated. The mechanism(s) underpinning the change in stretch perception or tolerance are not known, although pain modulation has been suggested.

Effects of Different Antagonist Protocols on Repetition Performance and Muscle Activation – Orginal Research

“…These authors theorized, that static stretching disrupted the length-tension relationship of the hamstrings, leading to a reduction in braking forces which allowed an improvement on quadriceps torque production [7]. Sharman, Cresswell and Riek [26] stated that during a dynamic muscle action, the agonist is neurally inhibited by its own Golgi tendon organs and by the muscle spindles of its stretched antagonist. In the current study, the AS protocol may have elicited a similar disruption in the length-tension relationship of the PM muscle, and facilitated significantly greater SR repetitions.…”

“…When considering the potential confounding effects of different orders and durations of stretching multiple antagonists (PM and TL) it was decided to test the effects of stretching the PM. According to Sharman et al [26], PNF stretching may elicit autogenic inhibition and a reduction in excitability of contracting or stretched muscles. Franco et al [20] reported a reduction in muscle endurance (maximum repetitions performed at 85% of 1-RM) during a BP exercise following a low dose of PNF stretching (one set of 20 seconds), consisting of a single stretch for the PM.…”

The Effect of a Four-Week Proprioceptive Neuromuscular Facilitation Stretching Program on Isokinetic Torque Production

“…The low number of cycles required means that the time to perform the flexibility program is short, and would not detract from ongoing team training at the collegiate level. Similarly, while it is likely that any improvements in flexibility would only chronic PNF stretching and isokinetic torque performance, Page 13 be retained for a short period of perhaps a week after the flexibility training stops (19), the time required to maintain the flexibility gains would not be arduous.…”

“…PNF stretch training was chosen for this study since this method has been shown to be the most effective at producing flexibility gains from a small number of stretch cycles (19). The hypothesis was that limiting the number of stretch cycles to three cycles performed three times a week would allow chronic flexibility gains without altering isokinetic strength.…”

Effects of different stretching protocols on knee muscles strength and power parameters measured by Biodex dynamometer

“…On the basis of the results of this research and already mentioned peer -reviewed papers, it can be concluded that reasonable warm up stretching for karate and taekwondo is PNF stretching assisted with foam rolling because it does not affect the strength and power of knee extensors and flexors and on the other hand proprioceptive neuromuscular facilitation stretching can increase range of motion [14,20,21].…”