The quadriceps PNF stretch uses a contract–relax technique to improve flexibility in the front thigh muscles. By briefly activating the quads before deepening the stretch, it can achieve greater length gains than static stretching alone. This method is particularly useful for athletes, active individuals, or those recovering from injury who need to restore knee mobility, reduce muscle tightness, and enhance overall lower limb function.
- Wrap the end of the target limb in the resistance band.
- Stand with the hand on the wall to stabilise and the other hand on the band, pull the knee into the point of first resistance.
- From here press the foot down towards the floor for 5s.
- As you release the resistance, use the arms to pull up into a greater flexed position.
- Repeat this process another 3-5 times or at the discretion of your treating therapist.