What is an example of those six done PNF style?

There aren't specific clips detailing PNF (Proprioceptive Neuromuscular Facilitation) techniques for the six essential stretches. However, I can provide a general approach to how you might apply PNF stretching to each of those stretches:

PNF Stretching Techniques for Essential Stretches

1. Hamstring Stretch:

   • Technique: While lying on your back, have a partner or use a strap to lift your leg.
   • Contract Phase: Push against the partner or strap for 5-10 seconds while keeping your leg elevated.
   • Relax Phase: Relax the muscle, and then gently pull the leg closer to your chest for a deeper stretch.

2. Quadriceps Stretch:

   • Technique: Stand on one leg and grab your opposite foot behind you.
   • Contract Phase: Press your foot against your hand for 5-10 seconds.
   • Relax Phase: Release the pressure and pull your foot closer to your glutes for an enhanced stretch.

3. Hip Flexor Stretch:

   • Technique: Get into a lunge position with one knee on the ground.
   • Contract Phase: Push your hips forward against a partner's resistance for 5-10 seconds.
   • Relax Phase: Lean into the stretch further, feeling a deeper stretch in the hip flexors.

4. Shoulder Stretch:

   • Technique: Bring one arm across your body.
   • Contract Phase: Use your other arm to resist, pushing the arm outward for 5-10 seconds.
   • Relax Phase: Pull the arm closer across your body for a deeper stretch.

5. Chest Stretch:

   • Technique: Stand with your arm against a wall or in a doorway.
   • Contract Phase: Push against the wall or doorway while trying to rotate your torso for 5-10 seconds.
   • Relax Phase: Rotate your torso away slightly more for a deeper stretch in the chest.

6. Back Stretch:

   • Technique: Seated or kneeling twist.
   • Contract Phase: Push against resistance (your own hand or a partner) as you attempt to twist for 5-10 seconds.
   • Relax Phase: Twist further into the stretch, focusing on spinal rotation.

Important Notes

• PNF stretching typically requires a partner for the contract phase or utilizes tension against a stable object.
• Ensure that you are warmed up before doing PNF to avoid injuries.
• PNF stretches can improve flexibility more effectively than static stretching alone but should be done with care to avoid overstretching.

By incorporating PNF techniques into these essential stretches, you can enhance your flexibility gains and muscle relaxation. Always listen to your body and focus on gradual progress.