Red Deer Life - September 13, 2006

I don't know about you but I have never enjoyed stretching. I feel completely comfortable underneath a heavily loaded bar to perform a squat or a bench press, but ask me to stretch for twenty minutes and you just might see me reaching for the phone book to book my next dental appointment. No offence to my dentist.

Stretching is a very important aspect of our overall training. Adequate flexibility will have a dramatic impact on athletic performance. For the non-athlete the value of flexibility can we be quickly understood when we discuss a pain free lifestyle. If you're like me you may well understand the value of stretching but that still doesn't make those dragging minutes go by as you try to commit to a regular stretch program.

Proprioceptive Neuromuscular Facilitation may be the answer. PNF for short may offer you the opportunity to make incredible progress in terms of flexibility and range of motion as compared to the conventional static stretching we are all familiar with. Let me explain PNF. There are different variations to a PNF stretch but one of the more common methods in simplified terms is known as contract-relax. First you will need an anatomy lesson.

The end of each muscle blends to join a cartilaginous tissue known as the tendon which then attaches the muscle to the bone. At the end of each muscle fiber where it joins the tendon is a pressure sensitive organ known as the Golgi tendon organ. As a muscle lengthens to a stretch position pressure increase at the Golgi tendon organ, it responds by contracting. This contraction of the Golgi tendon organ is related to the pain we feel while stretching. After 15-30 seconds of a held stretch, pain subsides slightly and our range of motion increases as the Golgi tendon organ begins to relax. It's the delay while the nervous system sends and receives the signals, which travel along muscle proprioceptors, to allow the action and relaxation of the Golgi tendon organ that creates the requirement for holding static stretches for extended periods.

Now in a PNF stretch we'll help ease the Golgi tendon organ into a quicker state of relaxation by using the contraction of the muscle. When the muscle is contracted it sends a different signal through the proprioceptors that lessens the pressure sensitivity of the Golgi tendon organ allowing for greater lengthening of the muscle. Let's put it to the test.

Seated on the floor extend one leg forward and bend the other leg at the knee so you are seated comfortably to reach toward your extended foot to stretch the hamstring muscle. Perform this stretch 2-3 times on each side for about 30 seconds, making note of the improvement in your flexibility each time. Now to utilize a PNF stretch for the hamstring we'll need the assistance of a partner. Lie flat on the floor and raise one leg straight into the air as far as you can toward your shoulder. Hold you hips square and both firmly on the floor. Once you begin to feel the stretch have your partner support your foot under the heel and push against there hand with about 60% of your strength for about 6 seconds. Relax slowly and try to extend the leg further back to your shoulder. Perform this 3 times for each side and compare your gain in range of motion to the static stretch previously completed.