10/31/2025
Get more out of your stretches and lacrosse ball by using some of my favourite techniques: ART and PNF!
ART stands for Active Release Therapy, and it’s a manual therapy technique where the therapist pins down the muscle and the client actively moves said muscle through its range of motion. This “tricks” the nervous system into relaxing the muscle further and allows you to go deeper in soft tissue work.
PNF stands for Proprioceptive Neuromuscular Facilitation, and it essentially uses short isometric contraction to “trick” the nervous system into relaxing a muscle further, allowing for a deeper stretch and increased range of motion.
The first exercise uses ART and a lacrosse ball to release your rhomboids/middle traps (upper back, between spine and shoulder blade). Place the ball along tight soft tissue, and anchoring yourself against the wall, bring your arm up in a protracted arc motion – similar to an uppercut. Repeat as needed.
The second exercise uses ART and a lacrosse ball to release your glutes and deep rotators (middle to outer/upper glutes). Place the ball along tight soft tissue, and anchoring yourself against the wall, rotate your hip in and out into internal and external rotation. Repeat as needed.
The final exercise uses PNF to deeply stretch your calves. Modify a regular wall calf stretch by lifting your opposite leg (non-stretching) for 5-7seconds. This puts weight on the stretching leg, isometrically contracting it. Once you put your opposite leg down, you should be able to stretch more deeply. Depending on tolerance, I often have clients repeat this 1-3x followed by a 30-60 second hold.
📝 Nicole Kirby, Physiotherapist/Pelvic Physio
