By JACCI GRUNINGER, MS, C-IAYT
Los Alamos
PNF (proprioceptive neuromuscular facilitation) or Facilitated Stretching is a form of assisted stretching used to improve joint mobility and physical performance. PNF involves two different types of stretching – passive stretching and isometric stretching. Passive stretching is when a muscle group (say hamstrings) is moved into a position and you hold the position for a period of time. Isometric stretching is when the muscle contracts (is active) but doesn’t lengthen or shorten.
In PNF stretching, your muscle will be put into a passive stretch and then asked to press against or resist your stretch therapist. You will do this for 5-10 seconds, release and then, like magic, you will stretch your muscle even farther. Practitioner-assisted stretching works with the stretch reflex to help you become more flexible. Stretching a muscle group to its full limit, and then holding that position for a few seconds, triggers what is called an inverse myotatic reflex. IMF is a protective response to a long muscle stretch. It tells the muscle to relax in order to prevent tears and strains.
Facilitated stretching can allow your body to move in ways that you can’t achieve on your own. In addition, hard to stretch areas can be reached more easily with assistance and will help with joint health and flexibility.Are you a candidate for assisted stretching? The answer is yes! Everyone can benefit from assisted stretching. Here are a few suggestions…
Sports Stretching
This type of session focuses on increasing athletic performance through functional flexibility. When you have greater flexibility your movements require less thought and reaction time. You become more sensory aware and more in tune with your body’s abilities. With increased range of motion you can enhance your performance, decrease the risk of injury and execute movement with less tension. OR design your own…let your practitioner know your sport and she can design a program made just for you!
Teen Tech Neck, Back and Shoulder Stretching
This type of session is geared to the still growing body of the teenager experiencing pain in the neck, upper back and shoulders due to screen time. Tech neck refers to the posture that occurs when someone hunches over with their head lowered and shoulders rolled forward to look at their phone, computer screen or gaming console.
Office Worker Mobility
A similar session to Teen Tech Stretching (which everyone who works with technology experiences), this session is geared toward the office worker who experiences long hours at a desk and computer. It includes leg and low back stretches to ease daily sitting as well as upper body and neck work.
Limber Lifter
Stretching doesn’t often work its way into a lifter’s regular regime. There just isn’t enough time. However, practitioner-facilitated stretching can help reduce back/hamstring flare-ups, help minimize muscle soreness and provide great mobility and motility in the muscles leading to better lifting sessions.
Senior Stretch
If you don’t move it, you lose it. For many older adults, maintaining mobility at an older age can be quite difficult. However, with proper care, movement and stretching, muscles and joints can be maintained to keep the body strong and flexible. Stretching can also help delay the onset of diseases such as diabetes and arthritis as well as help Seniors maintain balance.
Travel Stretch
Travel involves so many ways the body can feel out of sorts – sitting still for an extended period of time, dragging luggage through airports, sleeping in strange beds with different pillows, eating unfamiliar foods, sleep deprivation, time zone issues, etc. Stretching after travel cannot only release the knots and tightness, but can also release endorphins to help you feel better and more relaxed, enhance your ability to sleep and feel rested.
Achy Back
Bad posture, sedentary lifestyle, stress, weak pelvic floor muscles, age, weight and much more can contribute to an achy back. 8 out of 10 individuals will experience back pain at some point in their lifetime. This type of session focuses on stretching the back to relieve pain.
Stretch Sessions are now available in Los Alamos by appointment.
Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist, Focusing Coach and Facilitated Stretch Practitioner. She regularly helps clients manage the ups and downs of life with yoga, meditation, breathwork, focusing, stretching and bodywork. Her Yoga Therapy Center is located at 190 Central Park Square #212. For in person and online teaching schedule and information on other services, visit www.yogawithjacci.com.
