Tibia PAILS/RAILS - Internal & External Rotation
Does your tibia internally and externally rotate? It should! Got knee problems? Do you have to tap super early to heel hooks or tweak your knees often playing or passing guard?
Add this to your routine to build greater knee joint control and resilience.
This is a great Functional Range Conditioning PAILS/RAILS for BJJ athletes. Jiu-jitsu movements are highly variable, so prep your knees to be able to handle as much healthy, variable and controlled movement as possible, especially if you want to reduce your chances (and severity) of injury.
Slowly get into each stretch (internal and external), holding for 30 seconds, then PNF/resist against your hand at roughly 50% effort for 10 seconds, then slowly sink deeper into the rotation holding for another 30 seconds. (Repeat for as many reps is prescribed by coach)