PILATES MOTION ATLAS

Shoulder Internal-Rotation PNF | PNF stretch in 3D

Shoulder Internal-Rotation PNF: supine, shoulder external 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

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

Position and focus

Supine · Shoulder external rotators

A PNF stretch for the shoulder external 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 places the hands on the forearm and the front of the shoulder.

Movement phases

1. Move to the stretch

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

2. Push and hold

The client gently pushes the forearm back towards the head 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 the front of the shoulder is not lifting.

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

Place the hands on the forearm (near the wrist) and the front of the shoulder.

Stabilisation

Lightly press the front of the shoulder towards the table.

Compensation

Forward lifting of the shoulder, 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.

References and scope

Hindle KB et al. Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. J Hum Kinet. 2012 ↗
A review of PNF methods (stretching after a contraction, adding a contraction of the opposite muscles), contraction time (3–10 seconds, often 6) and intensity (reports of similar effects at 20% or 60% of maximum as at 100%).

This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.

PNF stretch

Adductors