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	PNF Stretching
		PNF stretching is considered to be the most effective way to increase static flexibility and is a combination of static passive stretching and isometric stretching.
		PNF refers to a number of stretching techniques in which a muscle group is passively stretched, then contracted isometrically against resistance while the muscle is in the stretched position (ie without reducing the degree of stretch within the muscle) and then passively stretched again with (hopefully) an increased range of motion.
		The muscle is stretched passively towards the limit of its range of motion and then the muscle being stretched is isometrically contracted for 5-15 seconds after which the muscle is relaxed for a couple of seconds before being subjected to a passive stretch which should be greater than the initial passive stretch.
	www.innerwestmassage.com.au /pnf_stretching.php (564 words)

	Stretching and Flexibility
		PNF stretching usually involves a 10 second push phase followed by a 10 second relaxation phase, typically repeated a few times.
		PNF stretching is capable of producing greater improvement in flexibility compared to other techniques.
		Ninos J (2001) has proposed particular PNF stretches that can be perform by an individual when a partner is unavailable (eg: modified versions of the standing single leg hamstring stretch and standing quadriceps stretch).
	www.exrx.net /ExInfo/Stretching.html (1148 words)

	Newsletter Article (Site not responding. Last check: 2007-10-09)
		PNF stretching techniques may be used effectively by coaches and athletes.
		When describing PNF stretches, antagonist refers to the muscle that is being stretched and agonist refers to the muscle opposite the antagonist.
		PNF stretching should be used after activity in a controlled environment to increase flexibility.
	coaching.usolympicteam.com /coaching/kpub.nsf/v/Sep02-7 (845 words)

	2/99 BioMechanics: Sports Medicine: Stretching technique maximizes range of motion (Site not responding. Last check: 2007-10-09)
		PNF stretching is based on influencing the neurophysiological phenomena that impact facilitation and inhibition of the neuromuscular system.
		Effective PNF stretching strategies have several common characteristics, including the velocity at which a body segment is manipulated, the duration of the stretch, the tension at which the musculotendinous unit is maintained, and tissue temperature during stretch.
		Stretching at the beginning of a workout is considered an effective approach in preparing for explosive motor activity and may reduce the frequency and severity of injury.
	www.biomech.com /db_area/archives/1999/9902sports.39-44.bio-.html (2288 words)

	Stretching and Flexibility - Types of Stretching
		PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively take the joint through its increased range of motion.
		After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch.
		PNF stretching techniques take advantage of the sudden "vulnerability" of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length.
	www.cmcrossroads.com /bradapp/docs/rec/stretching/stretching_4.html (2626 words)

	Stretching (Site not responding. Last check: 2007-10-09)
		Stretching is also thought to improve recovery and may enhance athletic performance.
		Static stretching is done by slowly moving a joint towards it's end-range of motion.
		Stretching should be done gradually over a long period of time and then maintained to prevent slipping back towards inflexibility.
	www.rice.edu /~jenky/sports/stretching.html (598 words)

	PNF as a Training System (Site not responding. Last check: 2007-10-09)
		PNF is invariably regarded by conditioning coaches as a special type of sophisticated stretching, alongside static, ballistic and passive stretching.
		PNF stipulates that the muscle contraction must be maximal throughout the current range of movement, thereby ensuring that summation occurs at all times.
		PNF also relies on the phenomenon of reciprocal inhibition in which strong contraction of the agonist muscles causes reflex relaxation of the antagonist muscles to prevent the latter from being injured.
	www.sportscience.org /sportsci/january/pnf_as_a_training_system.htm (2486 words)

	PNF Stretching - Proprioceptive Neuromuscular Facilitation
		PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective.
		Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury.
		The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt.
	www.thestretchinghandbook.com /archives/pnf-stretching.htm (560 words)

	Stretching
		The reason that the stretched fibers develop and retain the ability to stretch beyond their normal limit during an isometric stretch has to do with the muscle spindles : The signal which tells the muscle to contract voluntarily, also tells the muscle spindle's (intrafusal) muscle fibers to shorten, increasing sensitivity of the stretch reflex.
		PNF stretching is currently the fastest and most effective way known to increase static-passive flexibility.
		Remember that during an isometric stretch, when the muscle performing the isometric contraction is relaxed, it retains its ability to stretch beyond its initial maximum length.
	www.yoga-age.com /articles/stretching/types.html (2611 words)

	Flexibility Training and Rehabilitation
		Prentice 4 compared static stretching with PNF stretching by the slow-reversal-hold method for improving the range of hip joint motions in 46 subjects of both sexes, aged 18-34 years, who participated in a 10-week general fitness program emphasizing flexibility and cardiovascular endurance.
		The efficacy of various stretching methods in improving flexibility may be explained by autogenic inhibition, based on inhibition that is mediated by afferent fibers and that acts on the alpha motor neurons supplying a muscle, and also by reciprocal inhibition.
		The PNF method is superior to static stretching in improving in general range of motion of most subjects.
	www.ccptr.org /KDC/flexibility_training_and_rehabilitation.htm (1202 words)

	Stretching
		The main function of the spindles is to respond to stretch in a muscle and, through reflex action, initiate a stronger contraction to reduce this stretch.
		The stretch reflex mainly responds to voluntary movements and is responsible for maintaining upright posture.
		Stretching a muscle the wrong way or at the wrong time can activate the stretch reflex causing the muscle to contract and become tighter rather than relaxed.
	www.teamoregon.com /publications/stretch.html (1246 words)

	American Fitness: PNF stretching - Training Tips - Proprioceptive neuromuscular facilitation - Brief Article
		The inverse stretch reflex is the basis of PNF stretching, allowing a greater stretch of the muscle by utilizing the neuromuscular responses of the body.
		PNF is a specific flexibility protocol using a combination of isometric contractions stretching techniques.
		PNF stretching is a valuable tool for personal trainers and group fitness instructors, but care should be taken when using this advanced form of stretching.
	www.findarticles.com /p/articles/mi_m0675/is_4_20/ai_90924139 (1013 words)

	PNF Stretching
		PNF stretching is a combination of static passive stretching and isometric stretching.
		PNF stretching is not recommended for anyone under the age of 18.
		If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.
	www.sport-fitness-advisor.com /pnfstretching.html (396 words)

	San Diego Golf Fitness - Golfer Flexibility and Stretching
		Static stretching is then the muscle is lengthened slowly (to inhibit firing of the stretch reflex) and the stretch is held for 15 to 25 seconds.
		Passive stretching is administered to the stretcher by a trainer, workout partner, etc. The person being stretched allows the trainer to move the body part being stretched to gain greater range of motion.
		Passive stretching is used to increase flexibility at the extremes range of motion, as in gymnastics, ice skating, and martial arts where maximum flexibility is required for performance.
	www.stargolffitnesstrainers.com /golf_stretching.htm (832 words)

	GW: Stretching The Truth
		The concept of PNF is to stretch, then contract the muscle isometrically for about 15 seconds, relax, and then go deeper into the stretch.
		By contracting the muscle while it is stretched will make it longer, making it more resistant to injury." Coach Pope goes on to add, "PNF stretching is strenuous on the muscles, stretch each muscle groups 3 to 5 times.
		PNF stretching is best done with a partner although most of the stretches can be performed alone.
	www.sjsports.com /graig/stretchingthetruth.html (493 words)

	PNF: A New Way to Stretch! (Site not responding. Last check: 2007-10-09)
		Certain stretching techniques, such as ballistic and static stretching, use the reflex contractions and relaxations signaled by the proprioceptors in an attempt to increase an athlete's flexibility.
		Ballistic stretching involves the use of quick, bouncing movements and is not routinely recommended due to the risk of muscle strains (Fig.
		PNF allows the muscle to be stretched to a greater degree by increasing the proprioceptor signals through a 5- to 10-second voluntary muscle contraction followed by a 5- to 10-second voluntary muscle relaxation.
	www.hughston.com /hha/a.pnf.htm (317 words)

	Maximize Your Metabolism » Blog Archive » Flexibility Secrets
		PNF is an acronym for proprioceptive neuromuscular facilitation.
		PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting increased range of motion.
		PNF stretching techniques take advantage of the sudden “vulnerability” of the muscle and its increased range of motion by using the period of time immediately following the isometric contraction to train the stretch receptors to get used to this new, increased, range of muscle length.
	www.maximizeyourmetabolism.com /MaxYourMetabolismBlog/?p=16 (2308 words)

	PNF Stretching
		Proprioceptive neuromuscular facilitation, or PNF, is a method employed to regain, maintain, or increase range of motion, flexibility, and neuromuscular function.
		The theory of PNF is based on stimulation of proprioceptors, like the muscle spindle cells and the Golgi tendon organs.
		PNF Stretching techniques are a portion of the overall PNF modality, and are effective for increasing flexibility in a relatively short time.
	www.coreinstitute.com /workshop/pnf.html (221 words)

	New Page 15 (Site not responding. Last check: 2007-10-09)
		Static stretching is a type of passive stretching, which is highly effective and quite popular among athletes.
		Static and PNF stretching is highly recommended for those individuals who want to improve their range of motion; ballistic stretching should only be done by those who are already flexible and accustomed to stretching, and only after static stretching first.
		Stretching should be done as often as possible, before and after activity, to see improvement and maximum results.
	www.wvu.edu /~physed/attrain/wvuata/new_page_15.htm (505 words)

	Privacy Index
		`Stretch and Strengthen' This is very good, but the author makes a few mistakes in some places (in particular, she seems to equate the stretch reflex, reciprocal inhibition, and PNF with one another).
		The isometric stretch is almost identical to the passive stretch, but before you bend over, place your hands on your ankles and your elbows in the crooks of your knees.
		For an isometric stretch, you can do this same stretch in front of a wall and instead of putting your hands on the floor, put them in front of you against the wall and then push against the wall with the ball of your foot (without decreasing the "stretch" in your psoas).
	www.faqs.org /contrib/stretching/st4.html (4615 words)

	STRETCHING AND FLEXIBILITY - Types of Stretching
		That is, you stretch to the farthest point and hold the stretch...
		When you isometrically contracted, some of the resting fibers would contract, many of the resting fibers would stretch, and many of the already stretched fibers, which are being prevented from contracting by the inverse myotatic reflex [the lengthening reaction], would stretch even more.
		When the isometric contraction was relaxed and the contracting fibers returned to their resting length, the stretched fibers would retain their ability to stretch beyond their normal limit.
	www.bath.ac.uk /~masrjb/Stretch/stretching_4.html (2669 words)

	The Physician and Sportsmedicine: Myths and Truths of Stretching
		Note that though stretches also affect tendons and other connective tissue, within the context of normal stretching, the stiffness of the overall motion is mostly related to the least stiff section (ie, resting muscle) and is minimally affected by the stiffness of tendons.
		Though PNF stretching is the most effective technique for increasing range of motion, the mechanism is an increase in stretch tolerance, and the muscle actually undergoes an eccentric contraction during the stretch.
		Surprisingly, PNF techniques increase electrical activity and muscle stiffness during the stretch (4,5,7), despite the observed increase in range of motion.
	www.physsportsmed.com /issues/2000/08_00/shrier.htm (4288 words)

	Definition of PNF stretching
		PNF stretching (“proprioceptive neuromuscular facilitation”) is a form of stretching in which a muscle is alternatingly stretched passively and contracted.
		At the point, where no further stretching seems possible, the stretch is held for about 30 seconds.
		Advocates suggest that PNF stretching is typically more effective and more comfortable than conventional stretching, based on the theory that it exploits the body's own neural mechanisms.
	www.wordiq.com /definition/PNF_stretching (249 words)

	Men Advice Dating Grooming Travel Health Work
		In static stretching, the target muscle is stretched to the point where a "pull" is felt in the muscle.
		PNF stretching is a specific flexibility protocol that uses a combination of isometric contractions and partner-assisted stretching techniques.
		If you are stretching with a partner, he or she will hold the foot in the stretched position.
	www.sharpman.com /Article.asp?ArticleID=637 (985 words)

	GreenwichSportsMedicine - Fitness & Wellness Center - Located in Greenwich, CT. (Site not responding. Last check: 2007-10-09)
		During passive stretching, the client assumes a position which is then held by the Therapist.
		During isometric stretching, the patient is motionless while stretching with tensing of the stretched muscles against resistance.
		PNF stretching consists of three simple steps: stretch the muscle, contract it isometrically against resistance, and then stretch it again.
	www.greenwichsportsmedicine.com /HTML/pnf.htm (221 words)

	Fitness Reference Guide: Stretching
		Stretching should be a part of your daily routine, whether you exercise or not.
		These stretches can be very useful in the development of stretching but care must be taken to ensure the stretch is not forced; it should remain within the realms of comfort at all times.
		Dynamic stretching improves dynamic flexibility and is quite useful as part of a warm-up for an active or aerobic workout (such as a dance or martial-arts class).
	www.sparkpeople.com /resource/reference_stretching.asp (1504 words)

	PNF stretching: Kettlebells, Strength, Fitness, Martial Arts
		Create tension in the muscles being stretched and throughout the body while rapidly breathing with a panting style breath and then suddenly sigh and let go, In this way the brain is fooled into changing the stretch reflex arc.
		There is an 'isometric' component to this type of stretching in that a static contraction is applied in the extreme range to create tension.
		PNF (periferal neuromuscular facilitation) is a form of relax into stretch without the breathing.
	forum.dragondoor.com /training/message/289185 (555 words)

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