BJJ warm up: Perspective from a physical therapist ••••••••••••••••••••••
Warming up properly is essential for martial artists because these activities are fairly strenuous with a decent risk for injury. Unfortunately in my opinion most warm ups for jiu jitsu are a WASTE of precious TIME that can be devoted to learning and training the art.
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What’s the point of a warm-up? The goal of a warm-up is to physically prepare the athlete/martial artist for an immediate bout of training or competition.
Physiological responses to a warm-up:
1️⃣Raise core body and muscle temperature
2️⃣Decrease joint fluid viscosity
3️⃣Enhance metabolic flow
4️⃣Increase blood flow to muscles
5️⃣Improve oxygen delivery
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Based on this information how can you best prepare your body for jiu jitsu as efficiently as possible?
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Global controlled articular rotations (CARs): Taking each joint through their full available pain-free motion. Adding irradiation, gradually increasing tension, through these motions to prepare each joint for every range of motion that is required for jiu jitsu. Generally before a workout you can use a moderate or 50% contraction for optimal joint preparation.
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This video is sped up but doing a CAR for each joint in the body with proper tension should take 4-5 minutes. Repeat for any joint that requires attention.
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@functionalrangeconditioning @functionalrangerelease @kinstretch @drandreospina @drmchivers @dynamixmma