Pnf techniques

presentation about proprioceptive neuromuscular fasiculation technique

1. Presentation Proprioceptive neuromuscular fasiculation Tecniques Name : Sehrish Hayat

2. Medical Definition of proprioceptive neuromuscular facilitation . : a method of stretching muscles to maximize their flexibility that is often performed with a partner or trainer and that involves a series of contractions and relaxations with enforced stretching during the relaxation phase — abbreviation PNF. History of PNF : Mid -1940’s : Neurophysiologist Dr. Herman Kabat developed PNF to rehabilitate the muscle of polio patients 1950’s : Techniques were further developed with Maggie Knott and Dr. Dorothy Voss Mid 1950’s : PNF work published in scientific journals 1960’s : Taught in universities 1970’s : Used by athletes PNF techniques :

3. Rhythmic initiation (RI) Hold-Relax (HR) Contract-Relax (CR) Hold-Relax-Active Contraction (HRAC) Rhythmic initiation : Repeated movement through range in one direction. Progresses from passive (with global manual contacts) to active assisted to appropriate resistance . It is a progression of : 1) Initial passive 2) Active-assistive 3) Active movement through the agonist pattern. PNF techniques :

4. One PNF technique that Black says can trigger the reflex is commonly called “hold-relax.” This involves: Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds. Contracting the muscle without moving (also called isometric), such as pushing gently against the stretch without actually moving. This is when the reflex is triggered and there is a “6- to 10-second window of opportunity for a beyond ‘normal’ stretch,” Black says. Relaxing the stretch, and then stretching again while exhaling. This second stretch should be deeper than the first. Hold-relax :

5. Another common PNF technique is the contract-relax stretch. It is almost identical to hold-relax, except that instead of contracting the muscle without moving, the muscle is contracted while moving. This is sometimes called isotonic stretching. For example, in a hamstring stretch, this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor. Contract-relax :

6. Another technique, hold-relax-contract , is similar to hold-relax, except that after pushing against the stretch, instead of relaxing into a passive stretch, the athlete actively pushes into the stretch. For example, in a hamstring stretch , this could mean engaging the muscles to raise the leg further, as the trainer pushes in the same direction. Regardless of technique, PNF stretching can be used on most muscles in the body, according to Black. Stretches can also be modified so you can do them alone or with a partner. Hold-relax-contract :

7. The followings are the purpose of PNF : PNF can be used to enhance the muscle strength and endurance, balance and posture , as well as stability and mobility by adding resistance during concentric , eccentric and isometric muscle contraction. Neuromuscular system is enhanced during stretching techniques , thus improving joint range of motion and muscle flexibility . Used to improve functional performance , coordinated pattern of movement and to treat patients with both neuromuscular and musculoskeletal deficits . Purpose of PNF :

8. Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds . Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility. Examples : Calves Hamstring Quadriceps Groin Trapezius Triceps Biceps Static stretching :

9. Used in exercise and sports performance . Slower controlled stretches used after a sporting exercise or workout . Repeated use of muscle group to assist with the slowing down of muscle group to a resting phase after exercises . The static stretch is used to hold a stretch and extend a muscle . More relaxed and winding down series of exercises to end a sporting routine . Important features :

10. Ballistic stretching is a form of passive stretching or dynamic stretching in a bouncing motion. Ballistic stretches force the limb into an extended range of motion when the muscle has not relaxed enough to enter it. It involves fast "bouncing" movements where a double bounce is performed at the end range of movement. Ballistic stretching should only be used by athletes who know their own limitations and with supervision by their trainer. This form of stretching may be done to improve limits of a workout opposed to static stretching that may decrease the limits of a workout. Ballistic stretching :

11. Uses quick movements that impose a change in length of muscle or connective tissue . Appear to be jerky in nature . Advantages : Assist in preparing for plyometric activities Can increase long term flexibility in athletes Disadvantages : Greater chance of muscle soreness and injury Excessive uncontrolled forces Proposed neurologic inhibitory influences associated with rapid-type stretching Important features :

12. Lunges Joint rotation Arm rotation Flexing Examples :