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2003/04/17, 10:32 PM
Proprioceptive neuromuscular facilitation. it is a method of tricking the sensors in your muscles into allowing a deeper, more developmental stretch.
PNF has it supporters and opponents - the main arguement against it is that it distorts the fascia of the muscles and thus weakens the hwole structure, not benefitial. What I have fiound in practice of it with cients/friends is that it does enhance flexibility.
The one report against it I read was written by a guy who goes around doing seminars on the type of stretching he advoctes - AIS Active Integrated Isolation or Assisted Integrated Isolation or Antagonist Integrated Isolation (I have read all 3), so you may figure he will discredit other types of stretching as controverial.
AIS is also excellent, when done correctly, but I have seen way too many trainers who have minimal training in either technique just wrenching on their clients, even when their clients are objecting..hmm, why doesn't the general public trust trainers?
Anyhow, PNF is a stretch where you do a passive stretch, say a lying hamstring stretch, just to the point where the person being strechted feels a good stretch, hold it for about 30 seconds, then ease off it slightly and have them use the muscle to push against you, count slowly to about eight, then gently release it a little and then push into the strech uickly, but not too forcefully. By isometrically contracting the muscle and then telling them to relax, it allows it to go into a deeper strech.
AIS works about opposite - to stretch the hamstrings you would have them lie on their back and actively straighten and lift their leg into the stretch, then give about 1 lb of presure for two seconds at the top end of their range of motion. By actively engaging the antagonist muscle you force the muscle you are stretching to relax.
AIS is very effective, I use it with my clients, as well as PNF occasionally. You can try some of the stretches by yourself using a stretching strap.
A god book on stretching is the Wharton's book on Stretching, also another I had about stretching methods such as PNF, but lent to someone, I forget the title.
Hope this helps.
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Challenge + Consistency = Results
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