PNF Stretching and Stabilization Exercises

• Proprioceptive neuromuscular facilitation is used to increase flexibility and range of motion. It involves alternating a sustained muscle contraction with relaxation as part of a stretching exercise. A partner, doctor or coach typically provides resistance for a person to push against. Be sure to breathe throughout the stretching. When you push against your partner, push as hard as you can, but when you relax, relax completely and allow your partner to move you into a deeper stretch.
  
  Stabilization exercises as part of rhythmic stabilization work the same way, but there is no movement. It is an isometric form of strengthening that targets your smaller stabilization muscles and tendons, like the rotator cuffs.
  
  

Exercise 1

• Sit in a chair and have your partner face you. Your partner will put his hands on your chest near the right shoulder. Push your body and shoulder against your partner. Your partner should apply pressure to resist your movement. The force should be equal so that you do not move. Do not try to overpower your partner. Tell your partner if you are having difficulty sitting up and resisting his push. He should match your strength. Over time, you will be stronger and his resistance will increase to match you.
  
  Push for 5 to 20 seconds and relax for 5 seconds. Repeat five to 10 times.
  
  

Exercise 2

• Assume a seated position like in Exercise 1. Have your partner place his hands behind your right shoulder on your back. The palm of the hand will be below the shoulder. Push back against your partner as he provides equal resistance. Hold for 5 to 20 seconds and relax for 5 seconds. Repeat five to 10 times.
  
  Have your partner do Exercise 1 on your left side and then do Exercise 2 on your left side.
  
  This exercise works the opposite muscles in Exercise 1, thereby strengthening both muscle groups to be able to stabilize against pressure.