PNF As A Training System – More Than Just Stretching! Part IV
Procedures of PNF
The procedures (or techniques) used in PNF include:
1. Use of specific manual contacts with the body to facilitate and guide movement
2. Application of maximal tolerated resistance
3. The use of oral commands and non-verbal cues to facilitate correct movement
4. Eliciting of maximal stretch reflex in the lengthened muscle range (Starling’s Law)
5. Use of appropriate timing and sequencing of all actions
6. Application of traction or approximation (compression) to stimulate joint receptors
7. Inclusion of recuperative motion to reduce or avoid fatigue produced by resisted activity
8. Use of Specific Activation Techniques to develop full range of voluntary movement
9. The use of Specific Relaxation Techniques.
The Specific Activation Techniques (of 8 above) need to be elaborated upon, as follows:
• Repeated Contractions (RC)
Repetition of muscle contraction is necessary for motor learning and the development of strength, muscle endurance and flexibility. PNF uses precise sequences or patterns of isometric, concentric and eccentric contraction, sometimes augmented by eliciting various neuromuscular reflexes (i.e. methods which may be similar to some types of plyometrics).
• Rhythmic Initiation (RI)
This technique employs phases of voluntary relaxation, passive movement and repeated dynamic contractions of the major muscle groups involved in the agonistic pattern of movement. It can be valuable with subjects who struggle to initiate activity because of rigidity or spasticity.
• Reversal of Antagonists (RA)
This action occurs naturally in numerous activities such as walking, running and sawing wood. If the antagonists do not reverse competently in terms of strength, speed and coordination, motor efficiency is impaired. PNF uses three methods of reversal: slow reversal, slow-reversal-hold and rhythmic stabilisation.
Slow reversal (SR) involves dynamic contraction of the antagonist slowly followed by dynamic contraction of the agonist. Slow reversal-hold (SRH) employs dynamic contraction followed by isometric contraction of the antagonist, finally followed by the same contraction sequence for the agonist. Rhythmic stabilisation (RS) involves isometric contraction of the antagonist, followed by isometric contraction of the agonist, thereby producing co-contraction of the antagonists.
The Specific Relaxation Techniques (of 9 above) similarly need to be expanded upon, since they include the socalled PNF stretching techniques popularly used in athletic conditioning.
• Contract-Relax (CR), which involves a dynamic contraction of the antagonist against maximal resistance, followed by a phase of relaxation. This technique is repeated several times beginning and continuing from a point where the limb concerned is moved to its limit of pain-free action. The practitioner resists the contraction as strongly as possible and then instructs the client to relax before decreasing the force and waiting for the relaxation to occur. The limb is moved passively to its new limit of extension and the process is continued gently for a few repetitions.
• Hold-Relax (HR) is similar to contract-relax except that isometric rather than dynamic contraction against maximal resistance is applied at the limit of the client’s movement before relaxation is commanded.
• Slow-Reversal-Hold-Relax (SRHR) comprises four stages: dynamic contraction of the antagonists involved, isometric contraction of the antagonists, brief voluntary relaxation, and finally, dynamic contraction of the agonists. These stages are applied to the muscles in the specific pattern needed to relax the group of muscles concerned, using several repetitions to enhance functional flexibility.
- Supertraining 6th Edition by Dr Mel Siff
Supertraining by Dr Mel Siff
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