Try these tips to help your forward fold in yoga.
Improving the flexibility in your hamstrings and lower back can really help your bjj
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Try these tips to help your forward fold in yoga.
Improving the flexibility in your hamstrings and lower back can really help your bjj
Rib injuries are some of the most difficult types of injuries to treat.
They hinder pretty much every aspect of movement and have a tendency to get re-injured easily and also tend to linger due to frequent re-injury.
Here are my 8 tips that will help speed up your recovery and get you back on the mats and back to normal life safely and with less risk of re-injury.
Here are some of the links to videos referenced:
Thoracic CARs https://youtu.be/1M5GxwuHmcs
Cat-Cow https://youtu.be/bKYGb1TgS6o
Open-Book Stretch https://youtu.be/zlCyo3h4TvI
Rotational Strengthening https://youtu.be/UH88rKzsD74
Diaphragmatic Breathing https://youtu.be/DTKbM_t1RN0
General Mobility for the thoracic spine and ribs https://youtu.be/hVfzCE3NgRQ
If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
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This video shows you how to tie your belt in jiu-jitsu. You will learn how to tie your belt in BJJ so that it doesn’t come undone as easily.
This is for beginners to learn how to tie their Brazilian jiu jitsu belt
Yoga for BJJ is designed to help people improve themselves on and off the mats. Using yoga specific stretches and flows that are relevant to jiu jitsu to help you increase your flexibility, rate of motion, balance and injury prevention.
Whether you are grappling once or twice a week or a full time athlete we like to make sure we have videos for everyone so if you need the complete startup program or our “yoga for rocks” program or even our yoga for 40+ series we have it waiting for you.
We offer a library of videos organized into programs. They include tutorials and they cover all of those areas that grapplers need to work on the most. Stiffness in the lower back, hips, hamstring, shoulders, neck, legs… can all be a thing of the past.
We don’t offer magical results, but feedback from 1000+ members and our experience makes us confident that you can extend your career on the mats with consistent yoga practice.
New videos every week for grapplers that want to optimize the body for BJJ and life!
– Train smart – Fight Forever
#yogaforbjj #jiujitsu #bjj #bjjpodcast
Subscribe to our YouTube here: https://www.youtube.com/user/yogaforbjj?sub_confirmation=1
Website: www.yogaforbjj.net
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Kinstretch for Jiu Jitsu : Finger Maintenance Program
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Establishing the proper grip is integral to initiating offense in grappling arts, specifically those where jackets are involved such as brazilian jiu jitsu, judo and sambo. Many matches are won based on who is able to achieve their intended grips to allow for the throw, choke, sweep or guard pass. Because grips are so important it is not surprising that many grapplers have a history of finger pains and aches.
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Finger joint Maintenance:
Joint health revolves around movement. Controlled articular rotations or full pain-free range of motion movements are a method to maintain finger motion.
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Anatomy of the finger:
There are three joints of the finger: 1️⃣Metacarpophalangeal joint (MCP joint)
2️⃣Proximal interphalangeal joint (PIP joint)
3️⃣Distal interphalangeal joint (DIP joint)
4️⃣Carpometacarpal joint (CMC) Thumb only
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Controlled articular rotations for the fingers:
1️⃣CARs for PIP and DIP: flexion and extension only. I like to use blocked motion early on to make sure each digit can move before progressing to combined motion and both digits.
2️⃣MCP and CMC: These joints have 2 planes of motion however full active rotations, especially for MCP, may be tricky based on anatomy. Due to the extensor pulley system full ACTIVE control may be too difficult so this may be performed passively. When passively extending use the closest segment to avoid excessive stress on the DIP/PIP joints.
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The goal is to maintain full motion in all fingers to minimize stiffness and excessive trauma from grip fighting.
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I would advise grapplers to take care of your fingers opposed to solely relying on tape for support. Tape should be a temporary solution for fingers to heal while continuing to train opposed to always needing it.
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This program is available online as a follow along class. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check out Kinstretch for Jiu Jitsu : Upper Extremities.
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Link in BIO.
Try these 4 stretches before BJJ! Great before you step on the mats at jiu-jitsu.
We can all feel super stuff and unprepared for Brazilian jiu jitsu when we step on the mats, so trying these stretches before you can help you to open out those areas and train better when it matters.
The 90-90 position is extremely useful and beneficial for hip mobility, and specifically rotation.
Once you are able to get into this position and get into some stretches and dynamic movements, you will notice the benefits.
This position is also beneficial for its variability. One specific exercise from the 90-90 are hovers.
In this video, I take you through a knee hinge hover exercise for some increased challenge for improved hip rotation.
I like to do 2 sets of 5-10 repetitions.
This is a sequence that I learned from the Functional Range Conditioning seminar and Kinstretch instruction from Functional Anatomy Seminars which I use with my clients on a regular basis.
If you’re interested in working with me for a movement assessment and a unique joint mobility training program that has been integral in improving the joint health, strength, and mobility of my clients and myself, reach out at jiujitsutherapist@gmail.com to set up a free call.
***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
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I received an Instagram question asking about how to decrease neck tightness after BJJ training.
This is a common issue as the neck is a constant area used for control as well as submissions. The neck muscles are very important in protecting you from chokes as well as for positioning among many other things.
In grappling, we tend to overuse some of the muscles surrounding the neck and as a result, tightness, increased tension, and pain can ensue.
It is vital to keep these muscles from getting too tight and sore for proper neck function but also for mobility and pain reduction.
Here are my key tips and exercises that I focus on to help with this process.
Also something that is very important to injury reduction of the neck is neck strengthening! The Iron Neck is one of the best pieces of equipment that I have found to help with neck strength, mobility, and decreased risk of neck injury!
You can purchase an Iron Neck at https://bit.ly/2XHkNNh and use my code JJT10 and get 10% off your total!
Iron Neck Unboxing Video: https://youtu.be/GW08PaniuqE
Iron Neck Initial Thoughts and First Use: https://youtu.be/IT61FroDw4A
Training With The Iron Neck (Exercises For BJJ) https://youtu.be/SGNkcSjS1SE
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***Check out my hip course and warm-up series available now at https://www.grapplingrx.com/
Code 20off will get you 20% off your purchase
***If you are in the Louisville area and interested in working with me for your recovery or injury-prevention needs then head over to https://jiujitsutherapist.com or send me a message!
Offering on-line virtual consulting as well! Learn more: https://jiujitsutherapist.com/consulting
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In this video I test out a mace from https://become-stronger.com/
I have been testing it out for a couple weeks and have really been noticing some benefits.
It has been an awesome tool to build shoulder mobility and stability.
If you want to pick up a hand-made mace, you can check out https://become-stronger.com/ and use promo code Chewjitsu to get 10% off your purchase!
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If you’re dealing with an injury, check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store
Get 20% off all courses with the code 20OFF
If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.
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Kinstretch for Jiu Jitsu : Kimura Proof your Shoulder
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One of the most common joint locks in grappling is the kimura shoulder lock. What are some injury mitigation strategies to “kimura proof your shoulders”?
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To create joint resilience in regards to joint locks you need to have end-range strength. To increase the force absorption load capacity of your ankle you have to train that end-range. General strengthening or passive stretching may not be enough to train the tissues in that range of motion.
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As @drandreospina says “You will always regret not training positions you got injured”.
1️⃣Create Workspace: you can’t produce force in ranges you can’t passively move.
2️⃣Create Strength: most strengthening protocols focus on mid-ranges. Joint locks in nature are effective by taking advantage that joints are weak and susceptible to injury at terminal end-range. End-range strengthening is key for injury mitigation,
3️⃣Create Control: Developing mobility is to actively control entire range of movement.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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Online Kinstretch for Jiu Jitsu takes concepts from Kinstretch and applies it directly to jiu jitsu to help improve your joints for grappling. There are several follow along classes to help your jiu jitsu.
Kinstretch for Jiu Jitsu : Post-Training Cool Down
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What is the best way to cool down after a hard training session?
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Isolated Joint Movement.
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Here I am coaching my training partners through a quick Kinstretch class after a jiu jitsu session.
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Kinstretch is a movement enhancement system that develops maximum body control, joint resilience, flexibility and usable ranges of motion.
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In my professional opinion this system of joint training is essential if you are training in grappling arts, such as Jiu Jitsu. Joint locks and submissions are attacks specifically designed to damage joints, therefore it makes sense to strengthen your joints to make them more resilient to injury.
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This program is available online. If you’re interested how to train Jiu-Jitsu to build your body up instead of breaking it down check the link in BIO.
In this video, I go through a review of the research from the UFC Performance Institute Cross-Sectional Analysis and answer the common question of “When can you return to training after an injury?”
I give some insight based on the research the can provide actual objective numbers on return to training.
This 483 page PDF is full of great information for athletes coaches, and trainers. As a Physical Therapist, I focus on a few key areas (I will discuss additional sections in a future video). The document is available for download at www.ufc.com
Reference: “A Cross-Sectional Performance Analysis and Projection of the UFC Athlete: Volume 2”, UFC Performance Institute, www.ufc.com
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If you’re dealing with an injury, check out my courses for rehab and injury-prevention for BJJ https://www.thejiujitsutherapist.com/store
Get 20% off all courses with the code 20OFF
If you want to learn more, reach out by e-mail jiujitsutherapist@gmail.com to learn how we can work together and how I can help your joints move better and stay healthier.
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These tips might help you next time your forward fold in yoga or want to stretch your hamstrings and lower back #shorts #shortsvideo
Try this next time you forward fold in yoga and see how you feel!