QUADS PNF STRETCH

This exercise uses a muscle energy technique called Proprioceptive Neuromuscular Facilitation to promote long lasting results from a stretch. Start by lying down on your side and grabbing your top ankle with your top hand. Pull the foot back behind you to bend the knee and push the top hip forwards to engage in a stretch. Hold this stretch for 3-5 breaths or for up to 20-30 seconds. Proceed to then contract the quadriceps muscle by kicking the foot against the resistance of your hands. Hold this contraction for 5-7 seconds and then relax. Repeat as required.

Muscles Involved:

• Quadriceps

Related Conditions:

• Runner’s Knee

• Jumper’s Knee

• Patellofemoral Pain Syndrome

• Quadriceps Tendinitis / Patellar Tendinitis

• Meniscus Tear

• ACL Sprain

Related Exercises