PNF techniques, or proprioceptive neuromuscular facilitation, is a type of stretching that enhances flexibility. Because PNF stretching affects the flexibility of muscles faster than static stretching, it is an effective technique used by gymnasts. PNF techniques involve the cycle of lengthening a muscle, actively contracting the muscle and then adding active or passive pressure to increase the stretch. Active stretching refers to the gymnast moving herself into the position of the stretch, while passive stretching uses an external force, such as a towel, wall or a partner.
Step 1
Sit on the floor with your knees and ankles together to begin a PNF stretch. Sit up tall with your shoulders relaxed away from your ears and your chest out. Gymnasts refer to this position as a seated pike.
Step 2
Lean forward, bending at the waist and reach for your toes.
Step 3
Tighten your leg muscles for five seconds and gently release them.
Step 4
Have a partner place his hands on your lower back. Instruct him to gently push your lower back toward your legs to increase the stretch. Hold this for 20 to 30 seconds with the assisted pressure.
Step 5
Repeat the sequence of contracting the legs for five seconds and adding pressure to your lower back for 20 to 30 seconds while your partner maintains the pressure. Complete three cycles.
Tips and Warnings
- The same PNF technique can be used for a number of gymnastics stretches. Stretch to the point of tension and not pain. Avoid bouncing or jerking when in a stretch. Instead, focus on the controlled lengthening of the targeted muscle or muscle group.
- PNF techniques are to be used with healthy individuals only, as they increase blood pressure. Competitive gymnasts should refrain from PNF techniques if they are hyper-flexible, as it may lead to over-stretching and injury. Partner stretching can become an asset for gymnasts, but clear communication is necessary to avoid injury.
References
- "Fitness Instructor Training Guide"; Cheryl L. Hyde; 2002
- "Facilitated Stretching"; Robert E. McAtee, et al.; 2007
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