Which stretching requires a partner

The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion. If you have ever taken a group exercise class, you have likely engaged in dynamic stretching. Movements such as alternating knee lifts repeatedly stretch the hamstrings while keeping the body in motion. Research has found that dynamic stretching is less beneficial than static stretching for increasing range of motion, but unlike static stretching, it is ideal during the pre-workout phase because it gently warms muscles while also stretching them.

This type of stretching is often referred to as partner stretching because two people are needed to perform the movements.

There are many forms of PNF, but most involve an isometric hold followed by a static stretch of the same muscle group. An example of PNF is a hamstring stretch where one person lies on her back with the right leg extended straight up into the air. The pressure is released and then the stretch is repeated. For example, hamstring stretches involve bending at your waist to touch your toes and holding that pose for over 30 seconds before you do a deeper stretch.

These are lively stretches that rely on momentum to flow through repeated movements. An example is doing a hamstring stretch where your leg is swung upward in a kick through its range of motion. With each pass, a gradual progression in height is being reached. Concentrically contract the opposing muscle group of the target muscle group that is being stretched; hold for 30 seconds to increase ROM.

There should be a greater stretch during this final phase due to reciprocal and autogenic inhibition. Precision Nutrition Level 1 — The Essentials of Nutrition and Coaching Master the science of nutrition and the art of behavior change coaching.

Buy Now. Makeba Edwards, MS has spent 20 years as an industry professional and holds an M. S in Kinesiology with an emphasis in Sports Performance and a B. S in Sport Management. Her passion and love for fitness began at a young age, on the island of Antigua.

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Enter your email. I'd like to receive the latest health and fitness research and studies from ACE. Browse ACE exercise science courses. Furthermore, many of the fibers already stretching may be prevented from contracting by the inverse myotatic reflex the lengthening reaction and would stretch even more. When the isometric contraction is completed, the contracting fibers return to their resting length but the stretched fibers would remember their stretched length and for a period of time retain the ability to elongate past their previous limit.

This enables the entire muscle to stretch beyonds its initial maximum and results in increased flexibility. The reason that the stretched fibers develop and retain the ability to stretch beyond their normal limit during an isometric stretch has to do with the muscle spindles see section Proprioceptors : The signal which tells the muscle to contract voluntarily, also tells the muscle spindle's intrafusal muscle fibers to shorten, increasing sensitivity of the stretch reflex.

This mechanism normally maintains the sensitivity of the muscle spindle as the muscle shortens during contraction. This allows the muscle spindles to habituate become accustomed to an even further-lengthened position. PNF Stretching Isometric Stretching : previous section Types of Stretching : beginning of chapter PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.

PNF is an acronym for proprioceptive neuromuscular facilitation. It is not really a type of stretching but is a technique of combining passive stretching see section Passive Stretching and isometric stretching see section Isometric Stretching in order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a misnomer.

PNF was initially developed as a method of rehabilitating stroke victims. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion.

PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.

It may be performed, however, without a partner, although it is usually more effective with a partner's assistance. Some PNF techniques also employ isometric antagonist contraction where the antagonists of the stretched muscles are contracted.

In all cases, it is important to note that the stretched muscle should be rested and relaxed for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are: the hold-relax This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for seconds, after which the muscle is briefly relaxed for seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch.

This final passive stretch is held for seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique. It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for seconds.

Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.

It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex see section The Stretch Reflex. It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.

Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by the antagonist-contraction which, via reciprocal inhibition see section Reciprocal Inhibition , serves to relax and further stretch the muscle that was subjected to the initial passive stretch.

Because there is no final passive stretch, this PNF technique is considered one of the safest PNF techniques to perform it is less likely to result in torn muscle tissue.