Squash players and other athletes often overlook the value of stretching. Stretching should not just be considered an extra bonus; rather it should form an essential part of their training regime.
PNF stretching (pre-contraction stretching) involves contracting muscles against resistance before relaxing into passive stretching, making a form of pre-contraction stretching. You can either perform it alone or as part of your warm up before exercise.
Increased Flexibility
PNF stretching exercises performed under the guidance of a qualified health professional are proven to increase flexibility and range of motion, which makes PNF an integral component of rehabilitation programs following injuries to soft tissues or surgeries that involve them. According to studies published in Journal of Human Kinetics, PNF can also increase performance in both strength-based sports such as strength lifting or power sports like sprinting; however, pre-exercise PNF could actually decrease it due to inhibiting muscle ability exert maximal effort, leading to an “inhibition effect” lasting up to 90 minutes post stretch.
PNF, or Proprioceptive Neuromuscular Facilitation, involves contracting muscle groups prior to stretching them. Also referred to as Contract-Relax Active Complex Conditioning or CRAC Method, PNF works by stretching a muscle until its maximum point, then activating an opposing group in a relaxed state and holding them there until further stretching reaches your maximum range of motion. According to research done on this technique, its theory suggests that activation of antagonist muscle groups prevents fatigued fibers from tiring down too quickly, thus leading to greater lengthening of target muscle group.
Hold-relax-contract (CR) stretching is the most commonly employed form of PNF stretching. This involves placing muscles into passive stretching position using a trainer until resistance is felt, then holding that stretch for several seconds until feeling resistance again. At this time, they contract the opposite muscle group in an “Hold” position without moving their bodies, such as pushing gently on legs while keeping knees straight to create contraction that activates and protects against injury while opening up more range of motion in muscles.
Contract-relax-agonist or CRAC method, an advanced form of PNF, combines these techniques. It involves more active stretching as you perform contract-relax-agonist movement first before passive stretch and second contraction – although mastery of CRAC method may take more time and require professional assistance from fitness trainer.
Reduced Risk of Injury
PNF stretching can play an essential part in helping to decrease injury risk during workouts, improving both squash performance and general wellbeing. Physical therapists and fitness coaches commonly utilize this dynamic stretching technique as it increases flexibility while decreasing injuries risk.
PNF stretching techniques work by activating a muscle’s inverse myotatic reflex, which protects it against over-stretch and injury. The technique involves passively stretching a targeted muscle group for several seconds while holding, then contracting (tightening) it without moving before relaxing it again after several more seconds of rest; repeat this three times for each muscle group being stretched.
Multiple studies have demonstrated the effectiveness of PNF stretching for increasing range of motion (ROM) and flexibility, when compared with static stretching alone. PNF also helps prevent knots in muscle fibers caused by intense exercise as well as realign those damaged due to microscopic tears during intense exercise, helping realign damaged tissue that had become knotty over time.
Though PNF stretches may cause injury, they should always be performed correctly for best results and safety. Therefore, seeking guidance from a healthcare provider is recommended in order to perform these exercises safely and correctly.
PNF stretches are an essential component of your workout, but be careful not to incorporate them before or during a squash match or training session as this could strain your body and result in injuries such as quad or hamstring strains.
As well, ballistic stretching should be avoided, which involves bouncing movements that move the muscle beyond its range of movement (ROM). While this type of stretching may increase flexibility, too often or at high intensity it has been linked with tendon and ligament injuries as well as being potentially dangerous for novice athletes who have yet to master proper form.
Increased Strength
Multiple studies have demonstrated the superiority of PNF stretching over traditional static stretching in terms of targeting specific muscle groups and realigning fibers and connective tissue that may have become dislodged after high-intensity workouts. PNF stretching should help avoid knots while realigning fibers, thus helping repair any microdamage done to muscle fibers or connective tissues after exposure to intense workouts. PNF stretching should also be utilized post workout as part of an effective cool down procedure in order to lower injury risks and speed recovery times and increase recovery times and recovery times overall.
PNF Contract-Relax-Antipathe-Contract, more commonly referred to as the Contract Relax Antagonist Contrac method is one variation of this technique that’s most often utilized. First step involves performing a passive stretch, to allow your muscles to lengthen. Next step involves contracting opposing muscle group for 10 seconds until relaxation sets in; during which time targeted muscles stretch even further as contracting opposing group relaxes back. Repeat contraction and relaxation cycles until reaching your full range of motion.
Lucas and Koslow conducted a 1984 study which concluded that PNF stretches were capable of significantly greater increases in range of motion than static stretching alone, leading to an average 20 percent improvement. This increase can be attributed to activating the inverse myotatic reflex which permits muscles to stretch further without tension than would otherwise occur without help from the CR method.
Note that although PNF stretches can be conducted independently, for optimal results and safety it is advised that they be carried out by a certified trainer. A trainer can provide resistance during the contract-relax-antagonist-contract cycle and help push you deeper into your stretch than would otherwise be achievable on your own. Its increased tension and deep stretching capabilities make PNF an exemplary stretching method.
Though stretching may cause pain, too much intense tension during PNF stretches can increase risk of injury. Your trainer will monitor your pain level to make sure you don’t go past maximum discomfort levels.
Improved Performance
PNF stretching has been proven to increase flexibility while simultaneously building strength. This is possible through autogenic and reciprocal inhibition: First contracting an opposing muscle group before performing a passive stretch which allows that muscle group to lengthen further; this then enables your target muscle to stretch further, leading to improved range of motion (ROM) and increased flexibility.
PNF training can be performed either alone or with a partner, and comes in various forms – hold-relax-contract (also known as dynamic or ballistic stretching), which utilizes a bouncing motion to take muscles beyond their standard range of motion (ROM). While advanced dancers with control over their muscle stretch reflexes may benefit from using this approach, beginners should avoid it due to excess stress being placed upon muscles and joints.
PNF stretches typically involve passively lengthening targeted muscles for 7-15 seconds before contracting the opposing muscle for one second before relaxing it and doing another passive stretch. Repeat these steps several times until your range of motion and flexibility improve significantly.
Another type of PNF stretching is known as Contract-Relax-Antiagonist-Contract, or CRAC, stretching. Similar to contract-relax stretching, but targeting antagonistic pairs of muscles such as your biceps and triceps or hamstrings and quadriceps instead of individual ones. When using CRAC stretching you perform passive stretching before contracting opposite muscles for a specified amount of time before relaxing them before contracting them again to lengthen them by lengthening their opposite muscle to lengthen them before returning back to passive stretching before repeating several more times before moving onto another set.
Studies have revealed that using PNF stretching prior to exercise may decrease muscular performance; however, when done independently or after physical activity begins it increases muscular strength and overall performance.