Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic ballistic stretching; dynamic stretching; active stretching ; passive (or relaxed) stretching; static stretching; isometric stretching; PNF stretching. PNF, static and ballistic stretching are all effec- clients with therapeutic use of PNF for clients with conditions sive[18,] and active flexibility,[2,8,15,] with the other than .. neuromuscular facilitation stretch techniques on trained and. Sady SP, Wortman M, Blanke D: Flexibility training: ballistic, static or proprioceptive neuromuscular facilitation? Arch Phys Med Rehabil, –,

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This mechanism normally maintains the sensitivity of the muscle spindle as the muscle shortens during contraction. If you are not a professional athlete or dancer, you probably have no business attempting either of these techniques the faciltation of injury is just too great.

Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. Finally, relax the muscle for at least 20 seconds. Types of Stretching How to Stretch: Future studies should be conducted with the purpose to better understand the immediate effect loss after the application of stretching protocols.

Several studies observed the differences in these neuromsucular the majority of them demonstrates faciitation in the MAB gain for the stretching techniques that use PNF The splits is an example of a passive stretch in this case the floor is the “apparatus” that you use to maintain your extended position.

Flexibility training: ballistic, static or proprioceptive neuromuscular facilitation?

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. J Strength Cond Res. Chronic and acute flexibility of men and women using three different stretching techniques.


Duration of maintained hamstring flexibility after a one-time, modified hold-relax stretching protocol. See section Warming Up.

For example, bringing your leg up high and then holding it there without anything other than your leg muscles themselves to keep the leg in that extended position. Some people like to make the technique even more proprioceptiive by adding the final passive stretch after the second isometric contraction.

Efficacy of pre-activity stretching Michelle N Samuel Arch Phys Med Rehabil. In this case, some of the muscle fibers are already stretched before the contraction, and, if held long enough, the initial passive stretch overcomes the stretch reflex see section The Stretch Reflex and triggers the lengthening reaction see section The Lengthening Reactioninhibiting the stretched fibers from contracting.

The result is that some of those resting fibers stretch!

The participant was on prone position and had her left thigh stabilized by the researcher with the aid of a towel figure 3. The loss of the immediate effect was confirmed in other studies in the shoulder musculature 25 and hamstrings Dynamic stretching consists of controlled leg and arm swings that take trwining gently!

The signal which tells the muscle to neudomuscular voluntarily, also tells the muscle spindle’s intrafusal muscle fibers to shorten, increasing sensitivity of the stretch reflex. Although this can result in greater flexibility gains, it also increases the likelihood of injury. Also like faculitation stretching, PNF stretching helps strengthen the muscles that are contracted and therefore is good for increasing active flexibility as well as passive flexibility.

Static Stretching Isometric Stretching: In case they miss any session; the exclusion would be immediate, which occurred with five subjects. A board developed by Brasileiro et al.


J Orthop Sports Phys Ther. The height of the restrained resting arm for the right leg was adapted according to the dimension of the subject’s limb. Actually, the term PNF stretching is itself a misnomer.

Characterization of the passive responses of live skeletal muscle using the quasi-linear theory of viscoelasticity. The intense muscle contraction, and the fact that it is maintained for a period of time, serves to fatigue many of the fast-twitch fibers of the contracting muscles see section Fast and Slow Muscle Fibers. According to Kurzdynamic stretching exercises should be performed in sets of repetitions. At this point, according to SynerStretchwhen you isometrically contracted, some resting fibers would contract and some resting fibers would stretch.

Trainin enables the entire muscle to stretch beyonds its initial maximum and results in increased flexibility. After being submitted to the stretching maneuver sthe volunteer was conducted once again to the room where the second measurement would occur.

The acute effects of dynamic and ballistic stretching on vertical jump height, force, and power.

Flexibility training: ballistic, static or proprioceptive neuromuscular facilitation?

This makes it harder for the fatigued muscle fibers to contract in resistance to a subsequent stretch see section The Stretch Reflex. A biomechanical evaluation of cyclic neuromusculaar static stretch in human skeletal muscle. The other groups received the stretching protocol with PNF being only different concerning the number of repetitions of the maneuver per day, being the measurements daily performed, prior and post protocol.