Proprioceptive Neuromuscular Facilitation<br />Commonly known as PNF<br />Flexibility training<br />A process that “tricks” the brain to increase range of movement at a joint<br />
How does PNF work?<br />Muscle spindles<br />Golgi Tendon also in tendon<br />Both have mechanisms that communicate with brain when muscle may at risk<br />Response is a reflex action of the antagonist muscle in order to prevent an increase range of movement<br />This process is known as reciprocal inhibition<br />Doctors test this by tapping the tendon in the knee!<br />
Techniques of PNF<br />PNF training looks to manipulate the sensory mechanisms in the muscle by allowing them to think the muscle is not in danger<br />Over a sustained period of time this cause an increase in range of movement at a joint<br />Partner, or passive, stretches are commonly used<br />
How to perform PNF<br />Partner extends the limb until the muscle is stretched and tension is felt<br />Individual then contracts the stretched muscle for 5 - 10 seconds with resistance from partner (Isometric contraction)<br />Muscle is relaxed, then immediately and pushed past its normal range of movement for about 20 to 30 seconds. <br />
Guidelines <br />Allow 30 seconds recovery before Sets<br />2 – 5 sets are appropriate, per muscle group, per session<br />Leave 48 hours between PNF sessions<br />Not recommended for under 18’s<br />Thorough warm up should take place prior to session<br />PNF not to be complete before, or morning of, session<br />
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