PNF Flashcards
Hold Relax Contract Relax Contract Relax Antagonist Contract Muscle Antagonists Muscle Actions
When performing hold-relax techniques to the levator scapula bilaterally, one would
contract neck extensors - stretch neck extensors
Hold relax of hamstring
C supine
T lifts one leg until C feels mild stretch
C then pushes against T’s hand for about 5-10 seconds
C the relaxes and T gently lifts leg to stretch hamstring
repeat after 20-30 secs
Hold relax Quads
C prone with one knee flexed
T pulls foot towards glutes until C feels mild stretch
C then pushes into T’s hand for 5-10 seconds
T the gently increases the stretch by pulling foot further towards glute
repeat after 20-30 secs
Hold relax deltoids
C standing
T pulls arm into extension until C feels mild stretch
C then pushes arm forward into Ts hand hold for 5-10 seconds
C relaxes and T stretches shoulder by pulling back further into extension
repeat after 20-30 secs
Hold relax Gastroc
C seated with one leg extended and T holing foot
C pushes down into T’s hand for 5-10 seconds
C relaxes and T dorsiflex to increase the stretch
repeat after 20-30 secs
Hold relax Pec Major
C supine with arms abducted to 90
T applies light stretch by pulling the arms down/backwards
C applies pressure into their arms against therapists resistance for 5-10 seconds
C relaxes and T gently pulls arms further back to deepen stretch
repeat after 20 -30 secs
Hold relax adductors
C supine, legs in butterfly position
T applies light stretch by pushing down on knees
C pushes against T for 5-10 seconds
C relaxes and T stretches further
Repeat after 20-30 sec
Hold relax Glutes max
C supine, knees flexed feet flat
T applies light stretch by pulling one knee across to opposite shoulder
C pushes back against T for 5-10 seconds
C relaxes and T deepens stretch
Repeat after 20-30 seconds
Hold relax triceps
C seated with arms overhead elbows bent to 90
T applies gentle stretch by pulling elbow behind head
C pushes back against the stretch hold for 5-101 seconds
C relaxes and T deepens the stretch by pulling back more
repeat after 20-30 secs
Hold relax Lats
C sitting with arms above head
T applies stretch by pulling arms across
C resists by pushing against T hold for 5-10 secs
C relaxes and T pulls arms more into stretch
repeat after 20-30 secs
Hold relax tib ant
C sitting legs extended
T applies stretch by dorsiflexing foot
C plantar flexes against T hold for 5-10 minutes
C relaxes and T deepens the stretch by dorsiflexing more
repeat after 20-30 seconds
Hold relax hip abductors (Glute med + min)
C side lying lower leg bent upper leg extended
T applies stretch by Abducting upper leg
C pushes against T hold for 5-10 seconds
C relaxes and T deepens the stretch by pushing further
after 20-30 seconds repeat
Hold relax upper traps
C seated head rotated to one side and slightly bent
T applies stretch by pulling head towards the opposite shoulder
C tries to push head back to centre hold for 5-10 secs
C relaxes and T applies deeper stretch
repeat after 20-30 seconds
Hold relax Soleus
C prone knee bent at 90
T applies stretch by dorsiflexing foot
C plantar fleas against T hold for 5-10 seconds
C relaxes and T dorsiflexes futher
after 20-30 seconds repeat
Hold relax biceps
C seated GH flexed to 90, elbow flexed to 90
T applies stretch by pulling on forearm to extend elbow
C resists hold for 5-10 seconds
C relaxes and therapist stretches further
repeat after 20-30 seconds
Hold relax Lev scap
C seated T pulls head down and towards opposite side with slight rotation
C tries to push head back to neutral hold for 5-10 seconds
C relaxes and T stretches further forward and to the side
repeat after 20-30 secs
Contract Relax PNF
Same as Hold relax but allow the muscle to go through the full movement (like ARROM) relax at the end of contraction and for a few seconds then deepen the stretch and repeat
what is the antagonist of hamstrings
quads
antagonist of Biceps
Triceps
Antagonist of Gastrocs
Tib anterior
Antagonist of deltoid
Lats
Antagonist of Iliopsoas
Glute max
antagonist of Sartorius
adductors
antagonist of traps
SCM
antagonist of Tib post
tib ant
Biceps brachii action
flex elbow
flex shoulder
supinate forearm
Triceps action
extends elbow + shoulder
brachialis action
flexes elbow
Lats action
extends shoulder
adducts shouler
med rots shoulder
deltoid action
abducts shoulder
Teres major action
extends, adducts and med rots shoulder
supraspinatus action
abducts shoulder
infraspinatus action
lat rots adducts shoulder
teres minor action
lat ros adducts shoulder
subscap action
med rots shoulder
levator scap action
elevates scapula
downward rot scap
lat flex head and neck
rotate and extend head and neck
serrates anterior action
abduct scap
pec major action
adduct med rot shoulder
pec minor action
depress abduct scap
Brachioradialis action
flex elbow
pronate and supinate forearm
Erectors action
unilateral - Lat flex
bilateral - extend vertebral column
semispinalis cap action
extend vertebral column and head
splenius cap and cerv actions
Rotate head and neck to same side
lat flex head and neck to same side
Bilaterally - Extend head and neck
QL action
lat tilt the pelvis
lat flex vertebral column to same side
quads action
extend the knee
hamstring action
flex the knee
piriformis action
Lat rotate hip
gastocs action
flex knee
plantar flex
soleus action
plantar flex
tib anterior action
inversion
dorsiflex
tib post action
invert foot
plantar flex
