Hamstrings Contract-Relax Stretch

hip mobility exercises Hamstrings (PNF contract-relax)

PNF-style hamstring mobility drill. Emphasize submaximal contraction and full relaxation between cycles. Avoid posterior pelvic tuck collapse.

Execution

1. Position: supine with one leg raised (use strap/towel behind the foot if needed).
2. Move to the first mild stretch barrier (no pain).
3. Gently push the heel down into the strap (hamstring contraction) 6–10 seconds at ~50–70% effort.
4. Relax completely 2–3 seconds.
5. Increase hip flexion slightly to a new mild barrier.
6. Repeat 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

• Strap-assisted -> partner-assisted (gentle) -> add isometric hold at new range (5–10 sec)

Related Patterns

• hamstring dominance
• posterior pelvic tilt