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- The PNF quad stretch is a stretch for the quadriceps. To perform the stretch, you need a partner123. Here are the steps to perform the stretch:
- Lie with your stomach on a mat.
- Have your partner kneel on the right side of your body.
- One hand holding your ankle and the other hand on your lower back for support.
- When you are ready, your partner will press your ankle towards your glutes.
- You should feel a stretch in your quadriceps.
- Allow your partner to stretch your quads for 10 seconds.
- After 10 seconds, try to push your foot back toward the ground against your partner's resistance and hold for 6 seconds.
- Following this 6-second contraction, relax and allow your partner to stretch your quads for another 30 seconds2.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.Lie with your stomach on a mat. Arms along the sides of your body. Have your partner kneel on the right side of your body. One hand holding your ankle and the other hand on your lower back for support. When you are ready, your partner will press your ankle towards your glutes. You should feel a stretch in your quadriceps.www.journeytomobility.com/pnf-stretching-exercise…You should feel a stretch in your quadriceps. Allow your partner to stretch your quads for 10 seconds. After 10 seconds, try to push your foot back toward the ground against your partner's resistance and hold for 6 seconds. Following this 6-second contraction, relax and allow your partner to stretch your quads for another 30 seconds.www.bodybuilding.com/fun/boost-your-mobility-wit…Instruct participant to lie prone on mat or floor. Straddle participant facing toward feet. Knee beside participant with leg extended over or just above participant's hips. Bend participant's near knee and place hand under participant's upper leg and opposite hand on ankle. Execution Lift knee and push ankle down toward hip. Hold stretch.exrx.net/Stretches/Quadriceps/PNFProneLying - People also ask
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