Much like yoga, PNF patterns (proprioceptive neuromuscular facilitation patterns) increase strength and range of motion. They also can do wonders for balance.
By moving in very specific spiral/diagonal patterns, you take one set of muscles from their shortest at one end of the pattern to their longest at the other end of the pattern. Meanwhile, the opposing muscles are going from their longest to their shortest.
Without your even noticing it–thanks to reflex arcs–muscles stretch a bit further and contract a bit more with each repetition.
Range of motion improves.
Strength improves.
And you thought you were just fighting to keep your balance and dignity.
These patterns can be done in an infinite variety of ways, depending on your specific needs. They can be used to rehabilitate a sprained ankle or improve your sports performance.
Do PNF patterns fast, do them slow, focus more on internal and external rotation one day, focus more on getting your range as big as you can another. Have fun with them, and reap the benefits.
Keep reading if you are interested geeking out on the science behind PNF patterns.
Developed in the 40s by Dr. Kabat, a neurophysiologist and physician, proprioceptive neuromuscular facilitation patterns (PNF patterns) were originally intended to help patients with paralysis. While they are still used in a variety of therapeutic settings, the range and scope of their use has expanded over the years, including into the gym. Many exercises are based on these spiral/diagonal patterns.
Why are these patterns so effective?
First, think about walking. One leg swings in front of you, as the other leg is left behind you. Then the leg that was behind you swings in front of you, as the leg that was in front is left behind you. And so on. That’s walking. And boy can we walk. Humans are phenomenal walkers, covering remarkable distances quite efficiently and often with minimal damage to the body.
Reflexes contribute to our success as walkers, including reciprocal inhibition and stretch reflex.
Reciprocal Inhibition (RI)
When you contract your hip flexors and quadriceps (the muscle groups on the front of your hip and thigh) to swing your leg forward for a step, the muscles on the other side of your leg need to relax. Otherwise, one muscle group would be fighting another muscle group and your leg wouldn’t swing forward (unless the muscles in the front are stronger than those in the back, then the hip flexors and quads would win, but it would mean a lot of extra effort just to get your leg out in front of you).
Reciprocal inhibition prevents any such nonsense. When you want to take a step forward, the contraction of those muscles on the front of the leg cues the muscles on the back of the leg to chill, and your leg swings forward without any thought, or even much effort, on your part. Yay, RI!
Stretch Reflex (SR)
Meanwhile, stretch reflex cues muscles that are being stretched to contract. When you go to kick a ball, you swing your leg behind you, that stretch on those quadriceps and hip flexors enables them to contract all the more explosively for your kick. Or to get back to walking, those hamstrings on the back of your thigh–which are stretched when your leg swings forward–are all the more ready to contract to bring your leg behind you again. Step completed. Go, SR!
PNF patterns trigger both reciprocal inhibition and stretch reflex, so muscles stretch farther and more of the fibers contract. In my many years of working with these upper and lower body patterns, I’m keep getting impressed by their efficacy.
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