3. How does PNF work? Muscle spindles Golgi Tendon also in tendon Both have mechanisms that communicate with brain when muscle may at risk Response is a reflex action of the antagonist muscle in order to prevent an increase range of movement This process is known as reciprocal inhibition Doctors test this by tapping the tendon in the knee!
4. Techniques of PNF PNF training looks to manipulate the sensory mechanisms in the muscle by allowing them to think the muscle is not in danger Over a sustained period of time this cause an increase in range of movement at a joint Partner, or passive, stretches are commonly used
5. How to perform PNF Partner extends the limb until the muscle is stretched and tension is felt Individual then contracts the stretched muscle for 5 - 10 seconds with resistance from partner (Isometric contraction) Muscle is relaxed, then immediately and pushed past its normal range of movement for about 20 to 30 seconds.
6. Guidelines Allow 30 seconds recovery before Sets 2 – 5 sets are appropriate, per muscle group, per session Leave 48 hours between PNF sessions Not recommended for under 18’s Thorough warm up should take place prior to session PNF not to be complete before, or morning of, session
