Two clips here on more ways to work on end range activation of tissues. Both clips demonstrate what @drandreospina calls passive range lifts offs. The goal here is to put the joint in a position that you otherwise wouldn't be able to get into actively, and then contract the tissues to lift the body part off of the supporting surface. Hello cramping!
In the first video I'm working on end range hip flexion, a position that my healing hip doesn't love. Because of that, I decided to reduce the postural demands and perform this while on my back. This means I'm not working against gravity to perform the action, nor am I in a loaded position. Just a nice little regression that can allow me to be successful with the pattern and be pain-free while performing the movement.
In the second half of the video I'm performing active end range knee flexion, but I'm doing so in order to work on end range hip extension. Stressing the tissues at the front of my hip is also something that wasn't so fun immediately post-injury, but has gotten much better. Still, “better” doesn't mean healed. Gotta own all those ranges and be pain free. I could have performed this in prone, and I did early on in my rehab. Just wanted to show you guys a different progression/position, and also, this is currently what I'm working on for rehab, so yeah. Two birds, one stone.
Take-home message: own your end ranges. Activate the tissues at end range to not just improve your range of motion, but to become more resilient.
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