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PNF or Proprioceptive Neuromuscular Facilitation can be utilised to gain greater mobility through a contract relax technique. Your Physiotherapist may have completed this during a session by asking you to resist a movement for a period of time followed by greater movement into the range of restriction. This can also be achieved at home using an exercise band, chair or towel.  


  • 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