PNF and DYNAMIC STRETCHING

To stretch or not to stretch? Most fitness experts nowadays will agree that static stretching before physical activity can actually be counter-productive, and potentially harmful. As an athlete, I am here to tell you that stretching is a vital part of any workout routine. In fact any injury that I have sustained during training came as a result of not taking the time to properly warm-up. What I will say on the issue is that overstretching before you partake in any activity can put you at risk of injury. Overstretching can enable you to extend muscles properly, making it harder to move as fast or freely.

The point of the matter is you should stretch, not because someone told you, but because there are many benefits that come along with it. Stretching gradually increases your body temperature, metabolic and heart rate, reduce friction on joints, allow proper length-tension relationship in muscle, reduce chances of sprains, and help your body adjust according to your activity.

Now we come to the issue as to what kind of stretching routine works best and how much time is necessary. Here are 2 types of stretching techniques that have support in the scientific world and are most commonly used by medical doctors, physical therapists, health professionals and personal trainers such as myself.


PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION 
PNF combines isometric, static, and passive stretching to improve flexibility. This technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new stretching position. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch.

Isometric Contraction Time: 6-10 seconds
Static Stretch Hold Time: 30 seconds
Repetitions: Minimum of 4 repetitions
Frequency: Minimum of 2-3 days a week


DYNAMIC WARM-UP
The dynamic warm-up typically replicate movements that are of the desired activity or sport which create a seamless transition. The goal is to elevate core body temperature, improve kinesthetic awareness, maximize active range of motion, and enhance motor unit excitability.

Time:5-10 minutes
Movement: Activity or Sport Specific
Frequency: Prior to doing activity