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Monday, March 7, 2016

Mobility Monday: PNF Your Prime Hip Movers


By: Joel Luedke

Proprioceptive Neuromuscular Facilitation (PNF) technique has been around a while and is use very commonly to help improve range of motion but to also help restore motion after an injury.  There is some evidence out there stating it isn't all its cracked up to be but the practical proof in using it in my everyday work makes it worth the try.  Also it is simple and doesn't take a lot of time and is generally safe.  


What it entails is using muscle contraction while you are stretching (either the muscle you are stretching or the muscle on the opposite side) to create an inhibition in the stretch muscle.  During this inhibition period of the muscle you are able to increase the range of motion and get a bigger stretch.  This can help if you are trying to improve your range of motion but is also useful in getting motion back after injury.  Give it a try.

What It Improves
-Range of Motion (General)
-Hamstring motion
-Reduce pain after injury



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