Assisted Challenged Open Half Kneeling Dorsiflexion
This awareness drill allows an opportunity to raise awareness of ankle restrictions in the open half-kneeling position.
- Starting Position:
- Open Half Kneeling
Setup: Use two dowel rods for support and get into the half kneeling posture by placing one knee down directly under the sameside hip with the lower leg directly behind the knee. Place the opposite leg perpendicular to the down knee and leg with the foot directly under the knee. Make sure the foot is perpendicular and in line with the down knee. Once you are in position, place your toes up on the half foam roll.
Action: Lean and slowly drive your knee over the center of your foot as far as possible while keeping your heel down. Then use gentle pulsing movements at the end of your range of motion to move the knee further forward if possible. Make sure the knee does not drift in towards the big toe and that the big toe is always visible. Throughout the exercise maintain a straight line from the ear, shoulder, hip, and down knee for proper posture alignment.
Return: Continue to pulse until there is no more progress moving the knee forward and then return to the start position. Repeat on the other side."