Overview

灵活性对于运动员和非运动员都是关键。它使您可以在日常生活中自由而舒适地移动，还可以帮助防止运动期间受伤。提高灵活性的最佳方法之一是拉伸。然而， research suggests that not all stretching techniques are created equal. Proprioceptive neuromuscular facilitation (PNF) stretching relies on reflexes to produce deeper stretches that increase flexibility.

根据国际PNF协会，PNF拉伸是由Herman Kabat博士在1940年代开发的，作为治疗神经肌肉疾病的一种手段multiple sclerosis。此后，PNF技术在物理治疗师和其他健身专业人员中广受欢迎。很容易理解原因。根据 research from the University of Queensland, PNF stretching may be the most effective stretching technique for increasing range of motion.

技术

While there are multiple PNF stretching techniques, all of them rely on stretching a muscle to its limit. Doing this triggers the inverse myotatic reflex, a protective reflex that calms the muscle to prevent injury.

“PNF causes the brain to go ‘I don’t want that muscle to tear’ and sends a message to let the muscle relax a little more than it would normally,” says fasciologistAshley Black。

1. Hold-relax

黑色说可以触发反射的一种PNF技术通常称为“持有 - 雷克斯”。这涉及：

  • Putting a muscle in a stretched position (also called a passive stretch) and holding for a few seconds.
  • 不动（也称为等距）接管肌肉，例如无需实际移动即可轻轻推动伸展运动。布莱克说，这是触发反射的时候，有一个“ 6到10秒的机会窗口可以超越'正常'伸展。”
  • 放松,然后wh再拉伸ile exhaling. This second stretch should be deeper than the first.

2. Contract-relax

Another common PNF technique is the 合同 - 雷克斯拉伸 。持有Relax几乎是相同的，除非在移动时会收缩肌肉，而不是在不动肌肉的情况下收缩肌肉。这有时称为等渗伸展。

例如，在一个hamstring stretch, this could mean a trainer provides resistance as an athlete contracts the muscle and pushes the leg down to the floor.

3.保持 - 雷克斯合同

第三种技术， 保留 - 雷克斯合同 ，类似于Hold-Relax，除了在推动伸展运动之后，而不是放松身心，而是积极地推进了伸展运动。

例如，在腿筋伸展运动中，这可能意味着要互动肌肉进一步抬起腿，因为教练朝着相同的方向推动。

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.

如果您想由于受伤而增加特定区域的运动范围，请咨询接受PNF伸展运动的物理治疗师。为了提高您的一般灵活性，Black建议针对体内“长动力学链”。这些包括：

  • side fascia
  • hip flexors
  • hamstrings
  • glutes
  • back

“If an individual can open these, then they can have a real impact on their mobility,” she says.

黑人提供几l tips to help you figure out whether you’re using PNF stretching correctly.

  • “Every time you exhale and deepen the stretch, you should see a noticeable change in range of motion, from 10 to 45 degrees,” she says.
  • Black recommends breathing through stretches and using calming thoughts to avoid tightening up during the stretch.
  • 最后，当使用PNF时，“保持简单并记住：收缩，放松，呼吸和拉伸”，布莱克说。“神经系统和反射将完成其余的工作。”

如果您不熟悉这种伸展运动，请寻找专业或教练以确保您正确地采取行动。如果您未满18岁，则PNF伸展通常是not recommended。Always seek the advice of a doctor or fitness professional before trying it.

通过使用自然反射，PNF拉伸是提高整体灵活性和运动范围的简单有效方法。