Contract-Relax Stretching

The contract-relax method is presented as a variation to increase the intensity of the basic psoas stretch. The light contraction is held for about 10 seconds. The static contraction is held for about 10 seconds. The person receiving the stretch should push upward very lightly against the assistant’s hand. The stretch is held for about 10 to 15 seconds before the contraction phase. Pressing the back knee down into the surface and holding the contraction for 10 seconds deepens the subsequent psoas stretch. After the contraction, the assistant allows the leg to lower gradually rather than forcing it down. The contraction phase involves pushing the head into the hand while the hand resists. After relaxing the contraction, the stretch can be increased slightly. The stretch can be deepened through a gentle contract-relax sequence.