Has anyone tried proprioceptive neuromuscular facilitation (PNF) for
arm strengthing and stretching?

I’ve done them, and they can be painful especially if done right and in between starts. I certainly feel much better the next day and I think its great for overload training in between outings.

I would think pain would not be too much of a problem with PNF. How did you use it? Did you put your throwing arm throgh flexion-adduction-internal rotation then through extension-abduction-external rotation at
near maximal effort.