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Flexion Gapping (Knee & Elbow)

(Episode Transcribed Directly from Video)

Hey guys, coach Mike at MROC training with Episode 6 of MOB of the week. 
Today, we want to talk to you about Flexion Gapping which is a technique that we can use to remove joint capsule restriction in the elbow and in the knee. Now, this is gonna be a quick episode so let's get right to it. You should be able to bring your forearm flush to your bicep and your calf flush to your hamstring without any real interference and if you start to get gunked-up and unable to do those things, two simple techniques we can use; with a fold up towel and a monster band, so let's get right to it.

I have already rolled up my nice pretty pink towel for the knee all I'm going to do is place this behind the back of the knee and bring that lower leg in and then just pull in and create some force, so this is noninvasive, it doesn't hurt, it's actually pretty comfortable we’re trying to create some separation across the top and bottom of the knee by simply placing an object like a towel behind the knee and pulling back on the lower leg to create that flexion gapping of the knee. 

So, the other area we can open up and work on with flexion gapping is the elbow. And the way we can do that is down on the floor, get down and dirty with a mobility band. So, what we're going to do is attach your mobility band at a low point on the stall wall or your squat rack, wherever you’re doing your work, the you go ahead and put your arm through, wrap that band around the elbow joint itself, create some tension, elbow goes down to the floor and we're just going to pump that arm back through different ranges of motion trying to create that gapping effect the same way we did with the towel for the lower leg. 

So, there you have it, flexion gapping; elbows, knees, let's go ahead and unrestrict those joint capsules so you can get back to work.



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