Proprioceptive Neuromuscular Facilitation (PNF)

Proprioceptive neuromuscular facilitation (PNF)

Cold laser therapy is low-intensity laser therapy that stimulates healing while using low levels of light.

The technique is called “cold” laser therapy because the low levels of light aren’t enough to heat your body’s tissue. The level of light is low when compared to other forms of laser therapy, such as those used to destroy tumors and coagulate tissue.

Surgical and aesthetic lasers heat the tissue being treated. True to its name, cold laser therapy does not.

Cold laser therapy is also known as:

low-level laser therapy (LLLT)
low-power laser therapy (LPLT)
soft laser biostimulation
photobiomodulation

Process of Treatment

Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training, which involves both the stretching and contracting of the muscle group being targeted. PNF stretching is one of the most effective forms of stretching for improving flexibility and increasing range of motion.

 

PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, it also improves muscular strength.

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 techniques

1. Hold-relax

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.

2. Contract-relax

Another common PNF technique is the contract-relax stretchTrusted Source. 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.

3. Hold-relax-contract

A third technique, hold-relax-contractTrusted Source, 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.

If you want to increase your range of motion in a particular area because of an injury, consult with Dr. Watson To improve your general flexibility in long kinetic areas. These include the:

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

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