Hip Flexors Contract-Relax Stretch
PNF stretch for hip flexors (Knott, Voss).
hip mobility exercises Hip flexors, psoasExecution
- 1Half-kneeling position
- 2Isometric hip flexor contraction for 6-10 seconds
- 3Relax and move deeper into the stretch
- 4Repeat 3-4 cycles
Cues
- Submaximal effort (50-70%)
- Fully relax between contractions
- Keep pelvis neutral
Common Errors
- Over-contraction
- Not relaxing between cycles
- Anterior pelvic tilt
Progressions
- 1Light contraction -> Longer contractions -> Add reach -> Add band
Related Patterns
anterior pelvic tilthip flexor tightnesslower crossed syndrome
