Muscle Energy Techniques (MET) is a fantastic technique to restore normal range of movement (ROM) to a joint. The technique is performed by placing the muscle you wish to lengthen just before the point of stretch. From here you contract the muscle 30-50% against resistance for 10-12 seconds. After this time has elapsed the brain will have placed the muscle into a state of protective relaxation and allow a further increase of the ROM. This technique is performed a further two times with the joint resting in the new position for 20-22 seconds on the last repetition.
There is a video showing full guide on how to perform the techniques on the MET section of this website.