PROTOTYPEStretch lessons are a prototype. The 3D is a schematic of positions and hand contacts.

Exercise 49

Pectoralis Major PNF Stretch

Drag to rotate

Client's muscles and trainer's surfaceClient pushes or movesTrainer resists

01 / 5Move to the stretchBreathe easily

0.0 / 30.0 s

StartMid-cycleOne cycle

Speed

0.5×1×

Supine (near the table edge) · Pectoralis major

Pectoralis Major PNF Stretch

A PNF stretch for the pectoralis major, combining a gentle push with relaxation.

PNF method

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

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.

PHASE 01Breathe easily

Move to the stretch

With the elbow bent, lower the arm below the height of the table and stop just before the stretch becomes uncomfortable.

Keep the stretch gentle and stop if you feel pain or numbness. Playback time is for comparing movements, not a prescribed holding time.

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 front of the upper arm (near the elbow) and on the forearm.

Hand placement in 3D: front of the upper arm (near the elbow), forearm

Stabilisation

Check that the client is positioned so they cannot fall off the table.

Compensation

Arching of the lower back, trunk rotation, 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.