PNF (Contract-Relax) Stretching/Flexibility Exercises
Proprioceptive neuromuscular facilitation or PNF methods take several forms but typically involve an isometric contraction of the selected muscle/tendon group followed by a static stretching of the same group. Recommendation is 20%-75% maximum voluntary contraction held for 3-6 seconds followed by a 10-30 second assisted stretch. Perform 2-3 times per eek. Enjoy!!!
CALF – Straight leg contract relax with rope sitting up
Preparation:
- Sit up straight and place rope over ball of foot.
Movement:
- Pull back on rope until stretch is felt in calf – hold.
- Push against rope with ball of foot for 5 seconds.
- Hold at first resistance barrier for 20-30 seconds, then statically contract for 5-7 seconds, relax and move into newly acquired ROM, repeat for 2-3 repetitions. (1)
ADDUCTOR – Supine straight leg contract relax with rope
Preparation:
Position client as pictured with strap around the forefoot and pulling toward Abduction.
Movement:
Use the rope to Abduct the leg until first resistance barrier is felt, hold for 20 sec. Hold at first resistance barrier for 20-30 seconds, then statically contract for 5-7 seconds, relax and move into newly acquired ROM, repeat for 2-3 repetitions. (1)
ABDUCTOR – Straight leg contract relax with rope
Preparation:
Lie supine on a stretching table.
Put a long rope or piece of webbing around one foot.
Movement:
After placing the rope around the foot pull your leg straight up (keeping knee straight).
Hold at first resistance barrier for 20-30 seconds, then statically contract for 5-7 seconds, relax and move into newly acquired ROM, repeat for 2-3 repetitions. (1)
HAMSTRING – Straight leg standing contract relax
Preparation:
Lift leg onto box, table or bench while maintaining a straight leg and a neutral spine.
Movement:
Flex at hip until first resistance barrier is felt, hold for 20-30 seconds, then gently contract the hamstring pushing the heel into the table.
Hold at first resistance barrier for 20-30 seconds, then statically contract for 5-7 seconds, relax and move into newly acquired ROM, repeat for 2-3 repetitions. (1)
PIRIFORMIS – Contract relax using bench
Preparation:
Begin as pictured, maintain upper body posture.
Movement:
Flex at hip until stretch is noted, hold for 20-30 seconds.
Contract piriformis/ext. rotators essentially pushing the knee into the table, hold this for 5-7 seconds.
Hold at first resistance barrier for 20-30 seconds, then statically contract for 5-7 seconds, relax and move into newly acquired ROM, repeat for 2-3 repetitions. (1)
