@thepitchsidephysio: POV of a football physio 🚨⚽ Lower back/SIJ release before a game using a PNF! Proprioceptive Neuromuscular Facilitation (PNF) is an advanced stretching technique that combines passive stretching with isometric muscle contractions to rapidly increase flexibility and range of motion. Instead of just holding a stretch, PNF typically follows a three-step "contract-relax" loop: Stretch: Move the target muscle into a mild stretch and hold it for about 10 seconds. Contract: Push that same muscle hard against a stationary resistance (like a partner's hand, a towel, or a band) for 5 to 10 seconds. Stretch Deeper: Relax the muscle completely, then immediately push into a deeper stretch. Why it works: The intense contraction "tricks" your nervous system. It triggers a protective reflex that temporarily suppresses your body's natural resistance to stretching, allowing the muscle to lengthen significantly further than a standard static stretch would allow. #sportsinjury #scottishfootball #nonleaguefootball #football #physio
