PNF Stretching

How to do it

1. Move into a static stretch position for the target muscle group, easing in until a mild stretch is felt.
2. Hold this initial position for several seconds while breathing steadily to settle into the range.
3. Gently contract the stretched muscle against a partner's resistance or a fixed surface for about 5 to 6 seconds without moving the joint.
4. Release the contraction completely and relax the muscle while exhaling slowly.
5. Ease further into the stretch to the new comfortable range and hold for 20 to 30 seconds.
6. Slowly come out of the position and repeat the contract-relax cycle for additional sets if desired.