Hamstrings Contract-Relax Stretch
PNF-style hamstring mobility drill. Emphasize submaximal contraction and full relaxation between cycles. Avoid posterior pelvic tuck collapse.
hip mobility exercises Hamstrings (PNF contract-relax)Execution
- 1Position: supine with one leg raised (use strap/towel behind the foot if needed).
- 2Move to the first mild stretch barrier (no pain).
- 3Gently push the heel down into the strap (hamstring contraction) 6–10 seconds at ~50–70% effort.
- 4Relax completely 2–3 seconds.
- 5Increase hip flexion slightly to a new mild barrier.
- 6Repeat 3–4 cycles per side.
Cues
- Submax effort; no shaking
- Exhale and soften between cycles
- Keep pelvis as neutral as possible (don't crank into posterior tilt)
Common Errors
- Over-contraction
- Not relaxing between cycles
- Forcing end range and losing pelvic control
- Foot turning out to 'cheat' range
Progressions
- 1Strap-assisted -> partner-assisted (gentle) -> add isometric hold at new range (5–10 sec)
Related Patterns
hamstring dominanceposterior pelvic tilt
