PILATES MOTION ATLAS

Shoulder External-Rotation PNF | PNF stretch in 3D

Shoulder External-Rotation PNF: supine, shoulder internal rotators. Preparation, 5 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

← Back to the stretch library

A schematic 3D view of Shoulder External-Rotation PNF — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine · Shoulder internal rotators

A PNF stretch for the shoulder internal rotators, combining a gentle push with relaxation.

Starting position

The client lies supine with the left arm out to the side at 90 degrees, the elbow bent to 90 degrees and the forearm pointing towards the ceiling. The trainer supports the forearm and the upper arm.

Movement phases

1. Move to the stretch

Lower the forearm towards the head and stop just before the stretch becomes uncomfortable.

2. Push and hold

The client gently pushes the forearm back towards the feet while the trainer holds the limb still for about 6 seconds. Keep breathing.

3. Relax

Ask the client to relax and check that they have fully let go.

4. Move into the new range

Without bouncing, the trainer moves the limb a little further, to a new position where the stretch is felt.

5. Return to the start

Keep supporting as you return to the starting position, and check how the client feels and any symptoms.

PNF method

Hold-relax

At the stretched position the client pushes gently while the trainer holds still. After relaxing, the range is increased.

Contract-relax

The client pushes while the trainer resists and lets the limb move slightly back towards the start. After relaxing, the range is increased.

Using the opposite muscles

After the push and relaxation, the client moves actively in the direction of the stretch while the trainer assists.

In the 3D, orange arrows show where the client pushes or moves and blue arrows show where the trainer resists. PNF method names are defined differently across sources; here they are distinguished by the 3D movement. The push can be gentle. Reports describe contractions of 3–10 seconds (often 6). The 3D timing is not a prescription.

What the trainer checks

Check that there is no pain at the front of the shoulder and that the lower back is not arching.

Instructor information

Trainer position

Stand on the client's left (the side shown in the 3D) with your feet apart front to back, at a height that suits the table. Move by shifting your body weight rather than holding with the arms alone.

Contact and support

Support the forearm (near the wrist) and the upper arm (below the elbow).

Stabilisation

Keep the elbow still and use the upper arm as the axis.

Compensation

Lifting of the shoulder, arching of the lower back, breath-holding.

Easier option

Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.

Cues and consent

Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.

Stop criteria

Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.

Caution

Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone. PNF involves muscle contraction. For clients with high blood pressure, a heart condition, pregnancy or recent surgery, get confirmation from a healthcare professional first. Remind the client not to hold their breath while pushing.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.