'Fit in 4 Weeks' Course - Week 4, Day 4
Flexibility - lower body PNF
PNF Floor Lower Body
(Proprioceptive Neuromuscular Facilitation)
Make sure you have warmed up your muscles and are ready to Stretch. All the stretches use a contraction of 20% for 7 seconds, followed by an assisted stretch for 10 seconds - 3 times each. Always do both sides of the body. To create the pressure use a hand towel. You can print out these notes for your own reference, and add any notes you need..
- Hamstring and Calves: laying face up, core always engaged, lay on an exercise mat.
- Quads (front of thigh muscles): lay face down. If you have back pain history please place a pillow under the tummy/ hip area. You may also feel better with a support under the ankles.
- Hip Flexors: kneel on a mat and the hand towel with the hip you are going to stretch and the other leg a stride in front, with the knee bent at more than 90 degrees and keep the legs hip width apart for balance. Keep your back upright and your core engaged.