A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
Create increased knee flexibility through gapping/stretching the knee joint capsule.
Start in quadruped, with a towel rolled up and placed directly behind the knee, between the calf and thigh.
Sit back over the towel as low as possible, with bi-basal breathing.
Maintain weight bearing on the hands to moderate the weight going through the knee.
Creating a more flexible knee joint capsule may be necessary for those with flexion dysfunction and/or tibial rotation dysfunction, not to mention the benefits of enhancing a sensory richer knee joint for detection of strain.
The Baby Get Up
I use the BGU to improve the pattern of trunk flexion and rotation.
I also use it to provide an opportunity to challenge hip and sacro-iliac joint stability in the presence of other body part movements.
The bottom arm moves into internal rotation until it meets it's end-range, at which point the person sits up. The ""screwing home" of the shoulder creates a stable joint. As the person continues to press the hand down to the floor, the shoulder girdle is brought with it, pushing the trunk off the ground. Actively sit up.
Place the top hand against the "up" leg. As you sit up, keep the hand/arm against the inside of the knee.
The top leg, remaining in active abduction and external rotation, creates hip and sacro-iliac joint stability.
The three stable areas, bottom arm, bottom hip/hemipelvis and top hip/hemipelvis, provide a stable base for the trunk to flex and rotate around.
In other words, activating stabilisers permits expression of mobilisers.
Top leg collapses; bottom arm loses connection with the ground; jerky trunk flexion and rotation; bottom leg loses extended position.
Linear and lateral movement drills can be used as knee rehab drills. My athlete is a Shanghai Womens Handball Professional with clinical lateral meniscus lesion of the right knee which did not clearly appear on MRI. The Chinese MRI report included femoral and tibial bone bruising, although I couldn't see it on the MRI, so she's being rehabilitated and treated based on clinical signs and symptoms. (Background song - Art vs Science "Friend in the field" & Ben Harper's "Fight for your mind" - they kind of sum up being a sports physiotherapist in China.
Ankle grab whilst walking is a test of dynamic single leg stance control with contralateral hip extension, knee flexion & tibial rotation. Ideally you'd already clear the ankle mobility, split kneeling hip/core control, hip extension, knee flexion and tibial rotation. Then this drill brings together the whole pattern with ankle & knee stability & motor control.
In movement prep, a great drill that follows the high knee march and leg cradle is the quad stretch with hip IR walk. The natural flow of movement of the hip in extension is to rotate into internal rotation. Performing a walking drill over 10 metres, pulling the knee into flexion, hip into extension and applying a little hip internal rotation is a nice way to a) check that hip E and IR is comfortable, and b) lubricate the tissues into this pattern.
To improve neck rotation, the Mulligans strap assists segmental movement - whether it be via direct joint mobilisation or by enhanced feedback to local segments is less important as to the result.
As part of the Australian Aurora's movement preparation package for the 2015 world championships, and following on from split kneeling thoracic mobility drills, this drill patterns the hip hinge.
The classic inchworm mobility drill, with some added up and down dog transitions, as part of the movement preparation package for the Australian Aurora's Dragon Boat Team for the 2015 World Championships.