The hip external rotation PNF stretch uses a contract–relax technique to improve flexibility and mobility in the muscles that rotate the hip outward. This approach combines brief muscle activation with a deeper stretch to achieve greater range of motion, making it useful for athletes, active individuals, and rehabilitation programs. It supports better hip mechanics, reduces muscle tightness, and enhances performance in movements requiring outward leg rotation.
- Lie comfortably on your back.
- Bring the heel of the affected limb to the opposite knee.
- Place a strong theraband around your knee.
- Press the thigh into the band is if you are moving into a figure 4 position.
- Hold for 5 seconds and then allow the knee to move closer towards the bed/floor.
- Repeat as directed by your physiotherapist.