PNF Hamstring Wall Slide

HipKneeThighLeg
Written By David Song

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

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David Song
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