PNF HAMSTRING WALL SLIDE

This is a contraction-relaxation muscle energy technique that is utilizes proprioceptive neuromuscular facilitation. Lie down on your back in a doorway or squat rack. Position the body so that the butt is as close to the wall or squat rack as possible with your foot rest flat on the wall / rack. Slowly extend the knee by sliding the heel up the wall until you feel a light stretch. Hold this position for 5-7 seconds. Then push your heel into the wall with maximal effort for 5-7 seconds. Rest by sliding the heel back down towards your buttock. Repeat as necessary.

Muscles Involved:

• Hamstrings

  • Biceps Femoris

  • Semitendinosus

  • Semimembranosus

• Posterior Chain

Related Conditions:

• Hamstrings Tendinitis

• Hamstrings Contracture

• Posterior Chain Dysfunction

Related Exercises