Can you kneel? Knee mobility prerequisite for grappling
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Being able to sit on ones heels is a fundamental mobility requirement for most humans. This position is particular important for movement arts, such as jiu jitsu and yoga. There are many factors that may limit you: joint hypomobility, muscle length deficits, swelling, neural tension etc. Here is mobility drill that you can do to improve your kneeling mobility.
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1️⃣End-range squat holds: squat as deep as you can and spend time at the bottom. If one knee feels tighter you can lean towards that side. Start with 20 second holds and build up to 2 minutes.
2️⃣Kneeling PAIL/RAIL: kneel to your end range and hold for up to 2 minutes. ?️Progressive angular isometric load: gradually contract your quad in a lengthened position. Start using lower intensities and progress as your quad builds resiliency. Hold for up to 15 seconds. Perform 3-5 repetitions.
?️Regressive angular isometric load : once have gradually increased to a maximum PAIL contraction you can perform a RAIL contraction. Engage your hamstrings and actively pull your butt to your heels. Hold up to 15 seconds. Perform 3-5 repetitions.
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Professionally I would recommend someone who is coming back from a knee injury be able to perform this movement prior to returning to Jiu jitsu.
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Nothing should be painful.
Interested in improving your mobility? I run a mobility class bimonthly in Sacramento. DM me for details.