PNF Stretching and Fascial Stretch Therapy

PNF Stretch

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What is PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation and is one of the best methods for improving flexibility. PNF stretching is an advanced form of flexibility training that involves contraction and stretching of muscles to treat neuromuscular conditions. To perform a PNF stretch, you will alternate between a static stretch-and-hold and an isometric contraction of the muscle being stretched. 

Proper stretching has been proven to provide better recovery, muscle function, and performance. PNF stretching and muscle activation techniques combine joint mobility and muscular flexibility to help improve flexibility and posture and reduce muscle tightness.

What is Fascial Stretch Therapy (FST)?

Fascia stretch therapy is used to address tightness and adhesions within fascia. Fascial Stretch Therapy (FST), is a type of stretching that targets not only the muscles, but the fascia, the connective tissue that surrounds muscles, bones, and joints. A combination of breath work, mobility exercises and undulating stretches will be used to warm up the joints and increase blood flow.

FAQs

What is PNF stretching?

PNF stands for Proprioceptive Neuromuscular Facilitation and is one of the best methods for improving flexibility. Proper stretching has been proven to provide better recovery, muscle function, and performance. PNF stretching and muscle activation techniques combine joint mobility and muscular flexibility to help improve flexibility, posture, and reduce muscle tightness.

How is PNF stretching performed?

PNF stretching is an advanced form of flexibility training that involves contraction and stretching of muscles to treat neuromuscular conditions. To perform a PNF stretch, you will alternate between a static stretch-and-hold and an isometric contraction of the muscle being stretched.

What are the benefits of PNF stretching?

The benefits of PNF stretching:

 

  • Improves flexibility
  • Reduces muscle soreness and tightness
  • Improves joint mobility
  • Improves neuromuscular efficiency
  • Enhances blood flow
  • Maximizes recovery time
What is fascia?

Fascia is the biological fabric that holds us together, the connective tissue network. You are about 70 trillion cells — neurons, muscle cells, epithelia — all humming in relative harmony; fascia is the 3D spider web of fibrous, gluey, and Fascia wet proteins that binds them together in their proper placement. – (Thomas Myers)

Fascia is an embryologic tissue often called connective tissue.  It is a web-like three-dimensional matrix that intertwines, surrounds, protects and supports every other structure of the human body. -(Ruth Duncan)

This connective tissue envelops muscle, bone, and organs continuously through many layers. The fascial web connects us holistically in movement and function. 

What are the benefits of fascial stretch?

  • Faster recovery and healing
  • Reduces muscle soreness and tightness
  • Improves posture, joint mobility and muscle function
  • Improves performance and body awareness
  • Enhances blood flow and circulation

 

7 Facts About Fascia
  1. Fascia forms a whole-body, continuous 3-dimensional matrix of structural support around our organs, muscles, joints, bones and nerve fibers. (Meyers 2001, Stecco 2009)
  2. Fascia is a force transmitter. Fascia transmits internal force from the muscle and external force from gravity and ground reaction which are dispersed via the fascial network. Fascia helps prevent and minimize localized stress in the muscle, joint or bone.
  3. Principle of Tensegrity: (Tension and Integrity) Muscle isolation vs. fascial integration. The fascial web connects us holistically in movement and function.
  4. Fascia and the Central Nervous System: (CNS) Connective tissue has 10 times more proprioceptors than muscle.
  5. Fascia can influence mood and posture. Mood greatly influences posture, movement, and proprioception.
  6. Fascia allows us the train the whole body. The role connective tissue plays in developing fitness overall. Connective tissue envelops muscle, bone, and organs but it does so continuously through many layers. The fascial web connects us holistically in movement and function.
  7. A total of 10 fascial lines throughout the body. We can construct 12 myofascial meridians in common use in the human body.

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